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 35:00

50 Double Unders (120 SU)

Row 15 Calories

12 Burpee ball slams (50/30#)

10 CTB Pull Ups
Basics: scale as needed

Int: 40/20 slam ball

Adv: as written

Rx+: Sub 5 bar muscle ups for pull ups. Sub 5 ground-over-shoulder (150/100# ball) for ball slams. No burpees.