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:
40 BW Bench Press
40 BW Cleans
Run 800m (each person runs 400m split anyway)
BW = bodweight, scale as needed