CrossFit Salem South – CrossFit
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