CrossFit Salem South – CrossFit

View Public Whiteboard

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 (Weight)

10 rounds, 2:30 each to complete:

1:00 Plank

3 Bench Press (AHAP)
score is lightest weight used for bench press

3: Metcon (AMRAP – Rounds and Reps)

Complete 3 rounds for time: (10:00 cap)

20 Snatch (1x DB 50/35, alt)

Run 400m
Scale as needed