CrossFit Salem South – CrossFit

View Public Whiteboard

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