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: Metcon (AMRAP – Rounds and Reps)

AMRAP 40:00

Run 400m

20 CTB Pull Ups

20 Burpee Box Jump Overs (24/20″)

Bike 20 Calories

20 Dumbbell Snatch (50/35)

Rest 2:00
Basics: 200m run, 10 of each

Int: 15s

Adv: as written

Rx+ = no rest.