CrossFit Salem South – CrossFit

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1: Shoulder Press (10×3 (every 90 sec) with tempo 2222)

Tempo 2222 = two second up, 2 sec pause at the top, 2 seconds down, 2 seconds pause at the bottom.

Tempo article for bodybuilders but good info! We need variety.

https://www.bodybuilding.com/fun/tempo.htm

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Basic: start at 30

Int: Start at 40

Adv: As Written

Sub HSU 2:1

3: Push-ups (Max reps in 2:00)