CrossFit Salem South – CrossFit
1: Squat/Deadlift warm-up (No Measure)
Complete 2 rounds each: 10 overhead wall squat with pic, 10 KB goblet squats, banded walks for 10y each direction, 10-20 Russian KB swings.
3 sets of 3 box jumps to medium height focusing on dynamic explosive form.
2: Front Squat (30×2 (2 reps every 45 sec.) )
3: Metcon (Time)
Complete for time:
Row 800m
60 Lunges
40 Toes to bar
20 Box Jumps (30/24″)