CrossFit Salem South – Functional Body Building

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1: Metcon (No Measure)

1 Dumbbell ( hold both heads of the DB for all moves)

Part 1

1. 60 Bent over rows

2. 50 Bicep curls

3. 40 Seated DB rows

4. 30 Seated Tricep Ext.

5. 20 DB Lat Pull overs

Part 2

AMRAP 15

1. Crouching Plank shoulder taps, knees elevated off floor

2. COMPLEX – 1 V-Up, Single leg V-Up, to a knee up

3. Side Plank Knees to Elbows

4. Rolling Forearm to hand plank up downs