CrossFit Salem South – CrossFit

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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: Hang Squat Clean (3 Reps every 90 seconds for 10 rounds)

Basic: 6-10 Goblet Squats every 90 seconds. Adjust weight as needed.

Intermediate: Build to a 3 rep max Front Squat.

Advanced: Build to a 3 rep max hang squat clean.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

6 Box Step Ups (50/30# slam ball added)

8 Ball Slams (50/30)

10 Toes to bar
Basic:

8 Box Step Ups (no weight)

8 Ball Slams (30/20)

8 Sit Ups

Intermediate: 40/20#, 15 Sit Ups instead of TTB as needed.

Advance: As written. Sub GHD Sit Ups 1:1 for TTB as needed