CrossFit Salem South – CrossFit
1: General Warm Up 3 (No Measure)
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:00
10 Cal row
30 Double Unders
Rest 2:00
AMRAP 9:00
8 Cal Bike
16 Wall Ball Shots (20/14#)
Rest 3:00
AMRAP 8:00
12 Sit Ups
12 Ground-to-overhead (1x DB 50/35)
Scale as needed. To score add total rounds and then total reps.