CrossFit Salem South – CrossFit
1: General Warm Up 1 (No Measure)
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Push Press (6×10)
rest as needed between, same weight for all (AHAP). No racks.
3: Metcon (Time)
Complete 3 rounds for time:
21 Cal bike
15 Burpees
9 CTB Pull Ups
Basics: 15/12/9
Int: chin over pull ups
Adv: as written
Rx+: Sub Muscle Ups for CTB Pull Ups