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: Rope Climb

Technique work. Rope lowers and pulls on low ropes then work on foot hold technique. Skilled rope climbers work on legless or L-sit progressions.

3: Metcon (Time)

5 Rounds for time

2 Rope Climbs

5 Squat Clean Thrusters@115/85

400m Run