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: Power Clean (EMOM 20:00, 2 per min )
Basics: 3-5 per min light
Int: 2-3 per min medium weight
Adv: 2 per min, AHAP
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
Row 9 Calories
15 Hang Snatch (1x DB 50/35)
21 Squats