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: Metcon (Time)

6 Minutes to complete

15-12-9

Deadlift@155/105

Burpee over the bar

3: Metcon (Time)

6 Minutes to complete

15-12-9

Cals Echo Bike

Toes to Bar

4: Metcon (Time)

6 Minutes to complete

15-12-9

KB Goblet Squat@70/53

Push-up

5: Metcon (Time)

6 Minutes to complete

15-12-9

Deadlift@155/105

Burpee over the bar

6: Metcon (Time)

6 Minutes to complete

15-12-9

Cals Echo Bike

Toes to Bar

7: Metcon (Time)

6 Minutes to complete

15-12-9

KB Goblet Squat@70/53

Push-up