CrossFit Salem South, CrossFit West Salem – CrossFit Kids (10+)
1: Warm-up (No Measure)
15 Cal Row
10 Hollow to superman holds (5 sec ea)
2: Back Squat (5×3)
3: Metcon (AMRAP – Rounds and Reps)
Teams of 2
200m Barbell Farmers Carry
One partner at each end of bar(weight depends on individual athlete)
Light slam ball backwards toss length of gym-One partner goes down the other goes back
Bear crawl rolling slam ball with you-One partner goes down, the other goes back.
*workout can also be done individually. Athlete uses 2 farmer carry barbells.