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: Benchy McRowerson (Weight)

EMOM 20:00

Odd Min: 2 Bench Press

Even Min: 12/10 Cal Row
score is the lightest round of bench press. Scale as needed.

3: Metcon (Time)

Complete for time

30-20-10 reps of:

Toes to Bar

Box Jump Overs (24/20″)
scale as needed, 2x sit ups.