CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Group Warm Up: 0-10:00

1. Banded Shoulder Prep

2. Couch Stretch

https://youtu.be/Fg-lwNBzVV8

3. Glute/Ham Floss

https://youtu.be/vpaSy4UW9GU (manual)

4. 30 Wall Facing PVC Overhead Squats

2: Overhead Squat (5-5-4-4-3-3-2-2-1-1)

20:00 working towards a heavy single

3: Metcon (AMRAP – Reps)

EMOM 12:00

Odd: Max calories on the bike

Even: Max burpee box step overs (12″)
Rx+: 25/15# dumbbells in each hand for the burpee box step overs. Still 12″ box.