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: Metcon (AMRAP – Reps)
15 rounds, 90 sec each (22:30)
1 – Max Strict Pull Ups
2 – Max BW Bench Press
3 – Max Cal Row
repeat
Basics: Max ring rows, push ups, row
Intermediate: banded PU, 1/2 BW bench, row
Advanced: as written
Score is all reps combined
3: Metcon (Time)
21-15-9 reps for time of:
Bike Calories
Burpees
If more than 10 people in class run 2 heats