CrossFit Salem South – CrossFit
1: General Warm Up 3 (No Measure)
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Metcon (AMRAP – Reps)
12 rounds, 90 seconds each (60 work/30 rest)
A. Max calories on the rower
B. Max back-rack lunges (95/65)
score is total calories + total lunges
Basics: Unweighted lunges
Int: 75/45
Adv: as written
Rx+: 135/95
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
Run 100m
3 rounds of:
6 Snatch (50/35# DB) – Alternating
2 Box Jump Overs (24/20″)
Basics: 25/15# DB, any box
Int: 35/25 DB
Adv: as written
Rx+: 70/50 DB, 30/24″ Box