CrossFit Salem South – Functional Body Building
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