CrossFit Salem South – CrossFit

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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)