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: Bulgarian Split Squat (10 x 4 (2 KB or DB))

Weighted lunge with one leg back on a bench
Split Squat Demo

Split Squat Technical Vid

3: Metcon (Time)

5 Rounds for time of: (Max 20:00)

Run 400m

16 Dumbbell Thrusters (1x 50/35)

16 Toes to bar
Basics – 3 rounds

Intermediate: 4 rounds

Adv: As written