CrossFit West Salem – CrossFit
Warm-up
2-3xs:
30 Plyo Skier
:30sec Childs Pose Stretch
10 Scap Push Up
10ea Single Arm DB Press
10 Goblet Squat
DB Push Press & BJO Specific Warm Up Blend:
8 DB Push Press (light weight)
5 Box Jump (to a step down)
6 DB Push Press (workout weight)
5 Box Jump Over (to a step down)
MedBall Clean Specific Warm Up:
10 MB Deadlifts
10 MB Deadlift & Shrug
10 MB Front Squats
10 MB Shrug & Pull Under
5-10 MB Cleans
1: Metcon (Time)
AMRAP 9 min:
30 Box Jump Over (30/24)
60 Dumbbell Push Press (50/35)
90 MedBall Clean (20/14)
Box Step Over (20/18)
Dumbbell Push Press (40/25)
MedBall Clean (14/10)
Cash Out
3 Rounds:
3 reps: 5 Standing Teapot + 15/Single Arm Farmers Carry (right)
3 reps: 5 Standing Teapot + 15/Single Arm Farmers Carry (left)
Notes: Rest :90 sec between rounds.