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: Metcon (AMRAP – Reps)

6x 5:00 rounds (1:00 rest between), alternate A/B.

A. Row 45/40 calories:

AMRAP – 4 Ball Slams (50/30) + 6 Lunges

B. 2:00 of plank

AMRAP – Calories on the bike
scale as needed. Rx+ = 15/10 lb plate added to planks AND lunges with slam ball