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: 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.