CrossFit Salem South – CrossFit
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