CrossFit Salem South – CrossFit
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: All the weights (10×1)
10 Sets of the complex: 2 Hang Snatch + 2 Overhead squats
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 11:00
3 Push Ups
3 Toes to Bar
3 Box Jump Overs (24/20″)
(increase by 1 each round)