CrossFit Salem South, CrossFit West Salem – Home WOD

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Warm-up (No Measure)


10 boot straper

10 air squats

10 inch warm

20 standing leg swing

1: Metcon (Weight)


5×5-7 reps

Bulgarian Split Squats (tempo 0:2:1:2)

immediately into BW Split Squats 5-7 reps

– rest between sets up to 2:00


Barbell 95/65#

DB 50/35#

Body weight (14 reps per round)
Demo video

2: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Lot of was to modify this one! Watch the video… if you would rather… do “Cindy” loaded below

Demo video

3: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cash Out

2 rounds each side

10 Tea Pots +100m suit case carry

2 min couch stretch each side