CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Back Squat (10 rounds, 90 sec each – 2 reps AHAP)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

4 Toes to bar

4 Wall ball shots (20/14#)

4 Box step overs (w/Med ball) 24/20″

* increase reps by 1 each round