CrossFit Salem South, CrossFit West Salem – Home WOD
1: General Warm Up 1 (No Measure)
Lunge down (length of gym)
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Metcon (AMRAP – Rounds and Reps)
Open Support Your Local Box Fundraiser: Workout 1
9 DB Snatches, right arm
9 DB Snatches, left arm
Rx-DB weight is 50/35
Click link for additional equipment scaling options.
Demo video https://youtu.be/KxZdctGTAHs
3: Metcon (AMRAP – Reps)
United in Movement
7 Min AMRAP:
*over a 6″ line
RX-2 footed jump.
Scaled-step over is allowed
*mark 2 lines on floor. 6″ between them. Workout begins with athlete standing tall facing the perpendicular lines.
4: Metcon (No Measure)
Accumulate 7 mins in a Handstand Hold.
Against wall, freestanding, facing wall, facing out…whatever. Get inverted or hold something overhead!