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: 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