CrossFit Salem South – CrossFit

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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 (AMRAP – Reps)

Complete for reps:

AMRAP 10:00

Run 200m (score as 20)

20 Ball Slams (50/30)

20 Goblet Squats (44/26 KB)

Rest 3:00

AMRAP 10:00

Bike 20 calories

20 Sit Ups

20 Lunges

Rest 3:00

AMRAP 10:00

20 Cleans (135/95)

20 Handstand Push Ups
CORE30 noon class complete first 2 workouts, no rest between.

Basics: modify weight as needed. Sub regular push ups for HSPU

Int: modify weight as needed. Sub wall walks or Pike HSPU for regular HSPU.

Adv: As written