CrossFit Salem South, CrossFit West Salem – Home WOD

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Warm-up

2x

20 each leg standing leg swings https://youtu.be/pC_wWBE23zI

20 scorpion each side https://youtu.be/hFMoZo9jTXw

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.
https://youtu.be/SQDB6MbntM8

Cash Out

2 min couch stretch each side https://youtu.be/LmKGojuuuZc