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)
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