CrossFit Salem South – CrossFit
1: General Warm Up 3 (No Measure)
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Bench Press (7×7 AHAP)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
30 Double Unders (90 SU)
20 Calorie row
15 Burpees
10 Strict Pull Ups
scale as needed
RX+ 10 ring muscle ups instead of pull ups.