CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Before Class:

Row 500m

Bike 1000m

With Class:

20 Banded Pass Throughs

10 Banded Pull Aparts

10 Banded High Pulls

10 Band Presses

5 Push Ups with Downward Dog hold

2: Bench Press (EMOM 18:00)

Odd Min: 2 Bench Press AHAP

Even Min: Plank 45 sec

Bench Press – Arch Vid

https://youtu.be/92HnzfWcgQU

Plank Technique Vid

https://youtu.be/kL_NJAkCQBg

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

30 Double Unders (60 SU, 45 HSU)

15 Sit Ups

10 Push Press (115/75)
scale as needed