CrossFit Salem South – CrossFit

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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