CrossFit Salem South – CrossFit
1: Warm-up (No Measure)
700m warm up row
Banded upper body stretches/activation
Push Ups with pike stretch finish
2: Bench Press (EMOM 16:00)
Odd Minutes: 3 bench press AHAP
Even Minutes: Bike 10/8 calories
3: Metcon (Time)
Complete 4 rounds for time:
10 Push Press (2x DB 35/25)
15 Box Jumps (24/20″)
20 Sit Ups
Rx+: Complete 4 rounds for time:
10 Handstand Push Ups
10 Box Jumps (30/24″)
10 Strict Toes to bar or GHD sit ups