CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

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

10-Min AMRAP:

10 squats

9 DB Snatches, right arm

10 pushups

9 DB Snatches, left arm

Rx-DB weight is 50/35

Click link for additional equipment scaling options.

Demo video

3: Metcon (AMRAP – Reps)

United in Movement

Workout 1:

7 Min AMRAP:

Line-facing burpees

*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)

Daily Challenge!!

Accumulate 7 mins in a Handstand Hold.

Against wall, freestanding, facing wall, facing out…whatever. Get inverted or hold something overhead!