CrossFit Salem South – CrossFit
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