CrossFit Salem South – CrossFit
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: Hang Snatch (EMOM 20:00, 1-3 reps every minute, work to 1RM)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
10 Handstand Push Ups
100m Farmers carry (2x DB 50/35)
Scale DB’s as needed, Sub Pike HSPU or 15 regular push ups for HSPU.