CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Group Warm Up:

Name Game (and guess the job of person next to you)

Head/Shoulder Rotations

Pass Throughs

5 Push Ups + Yoga Stretch

10 Sit Ups

10 Superman

10 Torso Twists

2: Bench Press (8 rounds, 2:00 ea = 5 reps + Row 10/8 Calories)

Class: For big classes alternate partners starting on the rower. Target weight is 65%.

Basics: Row 1:00, bench press 1:00 (any amount of reps possible)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

12 Thrusters (1x DB 50/35)

10 Burpees

Bike 10 Calories or Run 150m
Basics: scale DB as needed

Int: 35/25#

Adv: As written

Rx+: AMRAP 14:00

12 Thrusters (115/75)

10 Burpees over the bar

8 Ring Muscle Ups