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: 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