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: 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