CrossFit Salem South – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (No Measure)

Accumulate 3 Mins in a Handstand hold against a wall. Break up as needed. Scale to 10 Wall-walks as high up the wall as possible.

3: Metcon (Time)


Alt DB Snatches @50/35

50 Double Unders between each set(4 times)