CrossFit Salem South – CrossFit

View Public Whiteboard

1: Warm-up (No Measure)

Group 400m jog, lower body stretch, upper body band prep. 30 lunges practicing split lunge technique and minimal torso shift in any direction. Practice active shoulders with bar OH.

2: Push Press & OH Lunge Complex (2 Push Press + 2 Overhead Lunges )

15:00 to work to AHAP
Over the course of 15:00 work to a max push press and OH Lunge combo. Complete at least 8 sets. For any mobility or injury reason modify to push press and front rack lunges. For people avoiding overhead movements altogether: find 1RM, 4 rep back rack lunge.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 17:00

8:00 AMRAP

Row 12 cal

10 burpee box jump overs (24/20″)

Rest/rotate: 1 min

8:00 AMRAP

Run 100m

5 Toes to bar (sub 10 sit ups)

5 Pull Ups
score is total rounds and total reps from the 2 WODs.

Rx+: add 2x 20/15# dumbbells to box overs. Sub 3 BMU for pull ups.