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 (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