CrossFit Salem South – CrossFit
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.