CrossFit Salem South – CrossFit
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