CrossFit Salem South – CrossFit

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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.