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: Back Squat (EMOM 15:00, 1 rep per min (AHAP))
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
5 Pull Ups
10 Push Ups / 10 Sit Ups (alt rounds)
15 Squats
20 Heavy Single Unders
Rx+ AMRAP 20:00
3 Bar Muscle Ups
6 Devil Press (2x 50/35)
9 Squats (1x DB 50/35)
30 Double Unders