CrossFit Salem South – CrossFit
1: General Warm Up 1 (No Measure)
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Metcon (AMRAP – Rounds and Reps)
6 rounds, 5:00 each round, 1:00 rest between:
A. AMRAP 5:00
Row 15 calories
50 Double Unders (100 SU)
B. AMRAP 5:00
10 rounds: 1 Squat + 1 box jump (24/20″)
15 Sit Ups
C. AMRAP 5:00
12 Kettlebell swings (53/35)
Run 50m
Do each twice 🙂
scale as needed.