CrossFit Salem South – CrossFit

View Public Whiteboard

1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Bench Press (2×14, 4×10, 6×6 (20:00 max))

1. 2 sets of 14 unbroken reps

2. 4 sets of 10 unbroken reps

3. 6 sets of 6 unbroken reps

All at the same weight. Target is approx 50% of 1RM.

** If you do not have a 1RM in Wodify then with a partner work to find a 1RM bench press. Once you find it then: 6×6 @ 50-60%

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 18:00

30 Burpee Box Jumps (24/20″)

30 Cal Row (partner holds a plank)

30 Toes to bar
Basics: 20 Burpee step ups any height, 20 cal row, 20 sit ups

Intermediate: 25, 25, 45 sit ups or 30 hanging knee raises

Adv: as written

CORE 30 class at noon – Do this Metcon only