CrossFit Salem South – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Metcon (AMRAP – Rounds)

25:00 to complete:

5 100m Sled Push (Prowler) 4x45s/2x45s

5 100m Sled drags (small sled) 5x45s/3x45s (metal plates)

5 100m farmers carry (2x 53/2x 35)

score is total rounds
scale as needed:

Basics: 3 each

Int: 4 each

Adv: as written

Rx+ add more weight

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

Bike 1.0 km (1,000m)

15 Ball Slams (50/30)

15 Push Ups
Scale as needed.