CrossFit Salem South – CrossFit

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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: Metcon (AMRAP – Rounds and Reps)

AMRAP 25:00

20 Deadlifts (115/85)

Bike 20 Calories

20 Hang Cleans (115/85)

Run 200m

20 Push Press (115/85) – or Push Jerk

Row 20 Calories
Basics: Option to use dumbbells (2x) or 45/35 barbell, 10 reps/cal each and 100m run.

Intermediate: 15 reps/cals each (95/65)

Adv: as written

Deadlift

https://youtu.be/op9kVnSso6Q

Hang Clean

https://youtu.be/TjTEOme9fvw

Push Press

https://youtu.be/iaBVSJm78ko

Push Jerk

https://youtu.be/VrHNJXoSyXw