CrossFit Salem South – CrossFit
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