CrossFit Salem South – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Handstand Push-ups skill work (20 reps)

20 minutes for technique work. Focus on strict progressions. Build a strong push-up base then to piked. Then to elevated. Then move to wall and focus on getting comfortable kicking up. Accumulate 20 reps at the hardest progression that you can do to standard. Could be deficit for those who already have the skill.

3: Metcon (AMRAP – Rounds and Reps)


7 Devils Press@2×35/25 DBs

7 box jump overs@24/20

7 pull-ups