CrossFit Salem South, CrossFit West Salem – Home WOD
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.