CrossFit Salem South – CrossFit
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.