CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Metcon (Weight)

Every minute on the minute for 10mins:

Odd Mins-3 Squat cleans @75%

Even Mins-30 sec hollow hold

Equipment modifications:

Use DBs or KBs as heavy as you can go. If no weight then do 20 air squats.

Scale hollow hold to knees at chest and arms at sides.

3: Metcon (Time)

Chipper for time:

1000m row

30 Toes to Bar

50 DB Box Stepups 24″/20″

30 Toes to Bar

1000m row


Equipment modifications:

1k row=800m run or 80 Sumo deadlift high pull(empty bar or light DB)

Toes to Bar=hanging knee raises or situps

DB Box Stepups=grab

something in each hand and step up on something solid.

4: Metcon (AMRAP – Reps)

Daily Challenge!

AMRAP5 of Jumping jacks! Enjoy!