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 – Reps)
16 rounds, 2:00 per round:
Rd 1 – Run 200m (with Med Ball 20/14)
Rd 2 – 12 Burpee Box Jumps (24/20″)
Rd 3 – Bike 25/20 Calories
Rd 4 – Plank
repeat
score is rounds, max = 16
Basics: 1:30 work, 30 sec rest
Int: 12 BJJ, Bike 20/15
Adv: as written
Rx+: 30/25 Bike, 15 BBJ, Run 30/20 slam ball