CrossFit Salem South – CrossFit
1: General Warm Up 1 (No Measure)
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Metcon (Weight)
10 sets of 4 reps:
2 Front Squats
2 Back Squats
20:00 time cap
Do not take a break between the front squats and back squats, just long enough to rack the bar and reposition on the back.
Rx+ = 1 Front Squat, 1 Back Squat, 1 Overhead squat. (all at the same weight) 10×3
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
Run 100m
4 Rounds of:
4 Wall Ball Shots (20/14#)
4 Lunges (med ball on shoulder)
adjust med ball as needed