CrossFit Salem South – CrossFit
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: Bench Press (10,9,8..1 (AHAP))
3: Metcon (AMRAP – Reps)
EMOM 20:00 – 40 on/20 off
Min 1-5: Max toes to bar
Min 6-10: Max Cal on Rower
Min 11-15: Max Ball Slams (50/30)
Min 16-20: Max OH Lunges (45/35 bar)
Basics: 30/30, unweighted lunges