CrossFit Salem South – CrossFit
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