CrossFit Salem South, CrossFit West Salem – Home WOD

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Warm-up (No Measure)


30 sec hollow rock

30 sec bird dog each side

30 sec side plank each side

10 scap push-up


10 inch worm

10 push up

10 Bent over row (Barbell/ Dumbbell/Kettle Bell) if using a DB or KB do 10 on each side

10 Pike Hand stand Push-Up

30 sec jump rope or jump in place

1a: Metcon (No Measure)

Handstand Skill Work: 20 minutes practicing getting a handstand or getting a handstand push up… watch the video!

2a: Metcon (AMRAP – Reps)

4 Rounds for reps:

1:00 Jumping Jacks (divide reps by 3)

1:00 Deadlifts (use any weight you have or 135/95)

1:00 Sit Ups

1:00 O.H. Lunges (any weight or a 25/15# plate)

1:00 Man-makers with shoulder taps