CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Shoulder Press (EMOM 8:00, 8×5 @ 50-60%)

3: Handstand Push-ups (EMOM 8:00 30 on/off – Max reps)

4: Metcon (Time)

Complete 4 rounds for time:

20 Pull Ups

30 Sit Ups

40 Double Unders
scale as needed