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: Back Squat Bonanza (8×6 Back Squats)

EMOM 24:00
Min 1 – 6 Back Squats

Min 2 – Bike for max calories

Min 3 – Rest

Score: is the lightest weight lifted 6 times in a minute added to the least amount of calories in a min.

Example: if the weight was constant for 8 rounds at 135# and the worst minute on the bike was 9 calories, total score entered in Wodify will be 144.

Goal: stay consistent throughout the workout 🙂

3: Metcon (AMRAP – Reps)

AMRAP 10:00

16 Dumbbell Cleans (1x DB 50/35)

16 Dumbbell Push Press (1x DB 50/35)

32 Lunges (unweighted)

Each round = 64 reps
Basics/Int: modify dumbbell weight as needed, add in assisted lunges as needed

Adv: As written