CrossFit Salem South – CrossFit
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