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: 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