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: Bench Press (10×2 – 2:00 rounds: )

Each round has a 16/13 calorie Row buy in and then 2 bench press AHAP.

Basics: 12/10 cal row

Int: 14/11 cal row

Adv: 16/13 cal Row buy in

3: Metcon (Time)

Complete for time, split up anyway:

60 Pull ups

120 Sit Ups
Basics: 75 ring rows, 75 sit ups

Int: 50 pull ups, 100 sit ups

Adv: as written

Rx+: 25 bar muscle ups, 100 GHD sit ups (or 150 sit ups)