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 (No Measure)

Group Warm Up: Teams of 2

-Row 3,000m (switching every 500m)

(easy pace)

– Stretch while partner is rowing:

Lunge stretch, couch stretch, lat stretches

3: Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

work for 30/rest for 30


5 Ring rows

8 modified push ups

10 squats