CrossFit Salem South, CrossFit West Salem – CrossFit
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: Bench Press (Every 90 seconds for 15:00)
Every 90 seconds complete:
3 Bench Press (AHAP)
6 strict chin ups
Notes: Chin ups have the hands closer than pull ups and palms facing towards you. We still want to initiate the pull with the back and bring our throat to the bar. Do this as singles with a pause at full hang to make it a strength movement. Use bands as needed or seated chin ups to scale. Another scaling method is reps, if you cannot do 6 with good technique in the time you have then scale to less reps.
3: Metcon (AMRAP – Reps)
Complete 4 rounds for reps:
Min 1: 8/5 Ass bike calories then: Max Burpees
Min 2: Rest
Min 3: 10/8 Cal on rower: Max Sit Ups
Min 4 Rest
Notes: 16 minute workout (actually 15 not counting the last minute of rest). Score is total reps of burpees and sit ups.
Scaling: Basic group scale to 30 seconds on the bike/rower. Int/Adv: as written.
