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 40:00, teams of 2:
Row 700m
200 Heavy Rope Single Unders (silver/black ropes)
Bike 40 Calories
30 Ball Slams (50/30)
Rx+: 150/100 Ball Over Shoulder – 12 reps instead of ball slams