CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 1 (No Measure)
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Happy New Years 2019 (Time)
Partner WOD
2 person team
Part A. 1 person working at a time. Break up row as needed, split reps of other movements in half.
2018m row
Then
2 rounds of:
20 KB swings@53/35
18 wall balls@20/14
20 Thrusters@75/55
18 pull-ups
20 Push press@75/55
18 burpees
Then rest 2 mins. Use this time to add weights.
Part B. Individual chipper. One partner works up and the other works down the chipper.
20 Burpees over bar
19 Back rack lunges
20 Thrusters@95/65
19 Snatches@95/65
20 Push press@95/65
19 Goblet squats@70/53
20 KB swings@70/53
19 wallballs@30/20
20 chest to bar pull-ups
19 push-ups
20 Box jumps@30/24
19 Toes to bar
Score is total time from start to finish. Workout is complete when both partners are done.