CrossFit Salem South – CrossFit

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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: Back Squat (8×3)

Work up to approximately 80% 1RM and then do 8 sets of 3 reps at that weight.

3: Metcon (AMRAP – Reps)

EMOM 15:00

Min 1: Max calorie Row

Min 2: Max lunges w/slam ball (50/30)

Min 3: Max Sit Ups

repeat
Basics: no weight added to lunges

Int/Adv: as written