CrossFit Salem South – CrossFit

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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