CrossFit Salem South, CrossFit West Salem – Home WOD

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20 each leg standing leg swings

20 scorpion each side

10 hop in place 10 hop forward (Do the 10 in place then 10 forward 3x then start over with the leg swings)

1a: Metcon (AMRAP – Rounds and Reps)

Grinder Wednesday! (all tracks)

AMRAP 45:00

8 Atomic Sit Ups (plate, DB, etc)

12 Weighted step ups

8 HR Push Ups

Run (or cardio) for 1:00

Rest 30 sec.

Cash Out

2 min couch stretch each side