CrossFit Salem South – CrossFit

View Public Whiteboard

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: Metcon (AMRAP – Reps)

6 rounds, 5:00 each round + 1:00 rest:

A. Bike 40 calories, then max rounds of:

– 8 Pull Ups

– 12 Sit Ups

B. Row 40 calories, then max rounds of:

– 8 Push Ups

– 12 Sit Ups
alternate between A and B, 3 each for a total of 6 rounds. Score = total reps after the rowing/biking.