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: 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.