CrossFit Salem South, CrossFit West Salem – Home WOD

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1a: Metcon (AMRAP – Rounds and Reps)

Workout with 1 Dumbbell and a jump rope:

AMRAP 25:00

16 Dumbbell Snacthes

40 Double Unders or (80 singles)

16 Hand Release Push Ups

20 Lunges with DB
Links to great cheap dumbbells:

https://www.walmart.com/ip/CAP-Barbell-Coated-Hex-Dumbbell-Single-20lbs/222544064?selected=true

Double Under Jump Rope:

https://www.walmart.com/ip/ProsourceFit-Speed-Jump-Rope-10-Adjustable-Length-with-Plastic-Handles-Black/50997617

Single Under Jump Rope:

https://www.walmart.com/ip/MRX-9-PVC-Jump-Rope-for-Cardio-Fitness-Versatile-Jump-Rope-for-Both-Kids-and-Adults-Great-Jump-Rope-for-Exercise-Black/794864646

Better Quality Ropes:

https://www.roguefitness.com/conditioning/jump-ropes

Ab Mats: For Sit Ups

https://www.roguefitness.com/bodyweight-gymnastics/weight-vests/abmats