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
3: Metcon (Weight)
EMOM 30:00 – For weight
Min 1: 10 Burpees over the bar
Min 2: 10 Toes to bar
Min 3: 1 Thruster (AHAP)
Record the lightest thruster weight used in the EMOM
Basic: 5 burpees/15 sit ups
Intermediate: 7 burpees/7 TTB – 10 knee raise
Advanced: as written
Rx+: Add 1 ring muscle up on the thruster minutes