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: 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
Basics/Int:
work for 30/rest for 30
or
5 Ring rows
8 modified push ups
10 squats