CrossFit Salem South, CrossFit West Salem – Home WOD

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Warm-up (No Measure)

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

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.