CrossFit Salem South – CrossFit

View Public Whiteboard

1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Metcon (AMRAP – Rounds)

12 rounds, 3:00 each:

A. Run 400m (or Row 600m)

B. 2 rounds: 20 Sit Ups, 20 supermans

C. 125 Double Unders (250 singles)

D. 2:00 of plank
Max score = 12 complete rounds