CrossFit Salem South – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Dumbbell Bench Press (8×6 AHAP)

2x DB Bench Press

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

Run 200m

15 Handstand Push Ups

15 Burpees

15 Sit Ups
Sub seated dumbbell press for HSPU as needed.