CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Group Warm Up:

Name Game then….

2:00 Calf stretch (1:00 each leg)

2:00 Lunge stretch (1:00 each leg)

1:00 butt kickers

1:00 High Kicks

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 33:00

20 Dumbbell Snatch (50/35)

40 Double Unders

20 Wall Ball Shots (20/14#)

Run 200m with med ball
Basics: Run 100m as needed or sub 2:00 on Bike/Rower. Single Unders 1:1 or 12″ box step ups. Med ball on run is optional.

Int: Snatch 35/25, 3:1 SU or 2:1 HSU

Adv: As Written

Dumbbell Snatch:

https://youtu.be/9520DJiFmvE

Double Unders:

https://youtu.be/82jNjDS19lg

Wall Ball Shots:

https://youtu.be/fpUD0mcFp_0