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: 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.