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: 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.