CrossFit Salem South, CrossFit West Salem – Home WOD
Warm-up (No Measure)
20 each leg standing leg swings https://youtu.be/pC_wWBE23zI
20 scorpion each side https://youtu.be/hFMoZo9jTXw
20 SKy reach https://youtu.be/C71x7OtMW94
10 bird dog (each side) https://youtu.be/NPMpcfGavjA
1: Metcon (AMRAP – Rounds)
Grinder Wednesday! AMRAP 1 day
This one is unique… so we are not constrained by a class format anymore! Do as many rounds as you can during the whole day. If you only have 1/2 hour, thats fine… if you can come back for more do it! Record the total!
8 Seal Jacks (with 2 light DB or objects)
8 Sit Ups
8 Globo Burpees*
8 Thrusters (light object)
Rx+ add 2 Handstand Push Ups every round, Thrusters are 45/35#.
*Globo burpees skip the push up and the clap overhead, big jump.
Demo video https://youtu.be/ZoPwFzOoZMQ