CrossFit Salem South – CrossFit
1: Warm-up (No Measure)
Group Warm Up:
Name Game
15 Good Mornings
Lunge Stretch 2:00
15 Squats
15 High Kicks
30 Butt Kickers
20 Torso twists
2: Metcon (Weight)
12 rounds, 90 sec. each
Rd 1: 8 Cleans
Rd 2: 4 Front Rack Lunges
repeat to 12
Class: Alternate big classes so bars are shared and team members alternate with cleans and lunges.
Basics: 1:00 work, 30 sec. rest. Unweighted lunges or squats, cleans scale as needed.
Int/Adv: As written
Scoring: Record weight used (1 bar, same weight for both)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
8 Ball Slams (50/30)
8 Box Jumps (24/20″)
8 Push Ups
Basics: Scale slam ball and box as needed. Step ups as needed.
Intermediate: 40/20#
Adv: As Written + hand release push ups
Rx+: AMRAP 12:00
8 Snatch (115/75)
8 Box Jumps (30/24″)
8 Handstand Push Ups