CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 4 (No Measure)
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Bench Press (EMOM 16:00)
EMOM 16:00
Even min. – plank 45 sec with 25/15# plate
Odd min. – 4 bench press
3: Metcon (AMRAP – Reps)
AMRAP 16:00
Row 16/14 calories
Run 200m
score is total calories
Basic: 12/10 cal
Int: 14/ 12 cal
Adv: as written
