CrossFit Salem South – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (AMRAP – Rounds)

12 rounds, 3:00 each round:

Rd 1: Run 400m

Rd 2: 40 Pull Ups

Rd 3: 125 Double Unders

Rd 4: 2:00 of plank
Basics: Work 2:00/Rest 1:00. Ring rows.

Int: 100 DU, 150 HSU, 200 SU

Adv: as written