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: Overhead Squat (Build to a heavy single – 20:00)
Basics: Front or Back squat
Int/Adv: overhead squat
Note: any squat can be substititued
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
7 Overhead Squats (135/95)
14 Cal Row
42 Double Unders
Basics: Any squat
Int: 95/65
Adv: as writen