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: Bench Press (10×5 @ 60-70% (15:00))

3: Metcon (Time)

Complete for time: (20:00 cap) – Split up anyway!

Bike 60/50 calories

6 Farmers Carries (100m, 2xDB 50/35)

6 Prowler Push or Sled Drags (100m, 180/90 lbs added)