CrossFit Salem South, CrossFit West Salem – Home WOD

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Warm-up (No Measure)


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

1: Metcon (Time)

Chipper for time:

Run 1 Mile (or 8 minutes of cardio)

50 Burpee Step Ups

100 Squats

Run 1 Mile
scale as needed.