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 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.