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: Hang Squat Clean (20:00 EMOM, 1-3 rep per min )

10:00 to build, 10:00 to stay at 1 heavy rep and record

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

4 Dumbbell Clean and Jerks (1x 50/35)

6 Box Jumps (24/20″)

8 Sit Ups
scale as needed.

Rx+:

70/50#

30/24″

TTB