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 – Reps)

EMOM 16:00

Odd: Max Dumbbell Bench (50’s/35’s)

Even: Max Chin Ups
Rx+ = 70/50# DB Bench

Chin Up Demo:

https://youtu.be/mTRT9O5r8Wg

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Bike 10/8 Calories

10 Ground to Overhead (75/55)*

* Increase GTO weight by 20/10 lbs every round