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: Deadlift (5×10)
25 mins. Shoot for 65-75% of 1 RM.
3: Metcon (Time)
20/18 cals Echo Bike
100m Farmers carry@2×70/50DBs
20 Burpees
Rest 3 mins between Metcons
4: Metcon (Time)
20 Wallballs@20/14
200m run
20 Lateral box jump overs@24/20