CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Back Squat (Build to 90%, then 1-1-1-1-1 @ 90%)

3: Metcon (Time)

Complete 5 rounds for time:

20 Wall Ball Shots (20/14#)

20 Push Ups

20 Cal row
Basics: 15’s

Int: 18’s

Adv: As written

Rx+: Sub 10 Handstand Push Ups for the regular push ups