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 (Calories)
Max Cals on Assault Bike in 2 minutes
3: Metcon (Time)
3 rounds
21/15 cal row
75 double unders
Directly into
3 rounds
20 DB snatches@50/35
12 Lateral burpee over DB