CrossFit Salem South – CrossFit
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: 400m Run (Time)
Max Effort 400m Run
3: Metcon (Time)
5 rounds
200m run
8 chest to bar pull-ups
12 Alt Single Arm DB clean and jerks@50/35
16 push-ups