CrossFit Salem South – CrossFit
1: Squat Warm Up (No Measure)
Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back
2: Front Squat (5×5)
20 mins. Shoot for 75-85% of 1RM
3: Metcon (Time)
3 Rounds
25 Air squats
200m run
25 American KB swings@53/35
Scale to complete in 8-10 mins.
RX+(medball cleans@20/14 and 15KB swings@70/53).