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: Bulgarian Split Squat (10 x 4 (2 KB or DB))
Weighted lunge with one leg back on a bench
Split Squat Demo
https://youtu.be/tHnz3zKYClE
Split Squat Technical Vid
https://youtu.be/Ksz5rkmBuTA
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