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: 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