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: Bench Press (30 reps in 15:00 AHAP)

accumulate 30 reps at the same weight in a max of 15:00 working time.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Bike 12/10 Calories

12 Burpees

12 Dumbbell Snatch (1x 50/35, alt)
Scaling: modify weight as needed