CrossFit Salem South – CrossFit

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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: Metcon (AMRAP – Reps)

6 rounds, 5:00 each round, 1:00 rest between for max reps:

Rd 1 – AMRAP

12 Wall Ball Shots (20/14)

8 Toes to bar

Rd 2 – AMRAP

45 Double Unders

15 Russian KB Swings (70/53)

Rd 3 – Row for calories

repeat for 4,5,6
Sub as needed

8 TTB = 16 Sit Ups

45 DU = 120 SU