CrossFit Salem South – CrossFit
1: Warm-up (No Measure)
Group Warm Up:
Teams of 2, alternate 100m jogs until each have 3
Name game: Fav water activity
Group stretch: lower body focus
2: Metcon (Weight)
Complete for weight:
A. 200m Lunge (add weight if possible).
B. 30 Deadlifts @ 60-70% (15:00 cap)
Basics: 100m lunge, no weight added (less if needed)
Intermediate: 200m lunge, add weight if possible
Adv: 200m lunge with weight added. Slam ball, plate, dumbbells, aything.
Scoring: add deadlift weight to the weight used for lunges.
3: Metcon (AMRAP – Rounds and Reps)
15 Wall Ball Shots (20/14#)
10 Toes to bar (15 sit ups)
all groups, modify as needed.