CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Do this stuff before class and until 5:00 into class, after that the instructor will start prepping the class for the back squat movement

Dynamic Warm Up:

500m Row

1000m Bike

Squat Prep:

Couch Stretch (2 min each leg)

Glute/Hip Floss (2:00 each leg)

Calf stretcher (blue device, 1:00 each leg)
Couch Stretch vid

Hip Floss

2: Back Squat (EMOM 18:00 (8 heavy singles))

Body-weight Prep with Class: 5:00

Down and back drills:

Lunge w/twist

High Kicks

Side Shuffle

Butt Kickers

Barbell Prep with Class: 5:00

10 Good Mornings

10 Barbell Torso Twists

10 Back-Rack Lunges

20 Back squats


Working Sets: EMOM 18:00

Min 1-10 Build to a heavy double

Min 11-18, 2 recorded reps AHAP

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

8 Calories (Bike)

10 Russian Kettlebell Swings (70/53)

12 Lunges (w/KB)