CrossFit Salem South – CrossFit
1: Warm-up (No Measure)
Group Warm Up:
Name Game
High Kicks D&B
Butt Kickers D&B
Lunge w/twist D&B
Good Mornings
2: Pause Back Squats (10×3 (50% 1RM) – 20:00 Max)
3 Sec pause at the bottom and top of each rep
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
Run 100m w/Med Ball
4 Wall Ball Shots (20/14#)*
4 Burpee Box Jumps (24/20″)*
* Increase by 2 reps each round
Basics: 100m run without ball, 12″ box, 12/10# WB
Int: 20/20″, 14/12# WB
Adv: as written