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: Metcon (AMRAP – Rounds)

EMOM 35:00

Min 1: 40 Double Unders (80 SU)

Min 2: 15 Pull Ups

Min 3: 15 Push Press (1x DB 50/35)

Min 4: Bike 14/12 Calories

Min 5: Rest
Basic: 30 on/30 off everything

Int: 12/10 Cal, 10 pull ups

Adv: as written

Rx+: 6 Bar Muscle Ups in place of pull ups