CrossFit Salem South, CrossFit West Salem – CrossFit
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: Handstand Push-ups (15:00 skill work (or 30 reps))
If going heavy on the Snatch for part 3 then use this time to work up in weight
3: Metcon (Weight)
15 rounds, 90 sec each:
Rd 1: 1 Snatch AHAP
Rd 2: 25/20 Push Ups
Rd 3: 30 Squats
repeat
record the snatch weight used. Rx means you did all the reps of push ups and squats without modification.