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 (AMRAP – Rounds and Reps)

AMRAP 30:00

10 Strict Handstand Push Ups

20 Toes to Bar (or GHD sit ups)

30 Goblet Squats (35/26)

40 Cal row (or 600m Run)

50 Double Unders (150 singles)

60 Sec of Plank (45/25# plate on back)
scale as needed. HSPU can be scaled to 20 regular push ups.