CrossFit Salem South – CrossFit
1: Squat Warm Up (No Measure)
Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back
2: Metcon (Weight)
Every 90 seconds for 10 rounds:
4 back rack lunges
4 back squats
Target weight is 40-50% 1RM back squat
3: Metcon (AMRAP – Reps)
EMOM 16:00
Odd: Max calories on the rower
Even: Max wall ball shots (20/14#)
Scale WB as needed. Score = total calories + total wall ball shots.