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: Back Squat + Lunge Combo (Every 90s: 3 rounds of 1 back squat + 2 lunges)
Every 90 sec for 10 rounds
Same weight all the way though, every 90 seconds complete 3 rounds of 1 back squat and 2 (L/R) back rack lunges.
3: Metcon (Time)
Complete for time:
Row 1,000m
Then
6 rounds of:
10 Russian KB Swings (70/53)
15 Box Jumps (24/20″)
stagger the start of classes with more than 8 athletes.