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: Back Squat (9×5 (2:00 per round))
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
Buy in: Bike 50/40 calories
AMRAP remaining time:
20 Front Rack Lunges (95/65)
20 Burpees over the bar
All levels adj. weight as needed
Basics: 30/20 cal
Int: 40/30 cal
Adv: as written