CrossFit Salem South – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Deadlift (30 reps (last ten AHAP))

3: Metcon (AMRAP – Reps)

AMRAP 15:00

Min 0-7: AMRAP 7:00

Bike 8/6 Calories

12 Lunges (50/35 DB added)

Min 7-8: Rest/Rotate

Min 8-15: AMRAP 7:00

8 Wall Ball Shots (20/14#)

8 Burpees