CrossFit Salem South – CrossFit
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