CrossFit West Salem – CrossFit

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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.