CrossFit Salem South, CrossFit West Salem – Home WOD
1: General Warm Up 4 (No Measure)
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
Sub row for 400m run
2: Metcon (AMRAP – Rounds)
United In Movement
Workout #4
9 Min / As Many Reps As Possible
30-20-10 of:
Alternating Hang DB C&J
Butterfly Sit-Ups
Right into…
30-20-10 of:
Alternating DB Hang Snatches
Butterfly Sit-Ups
M: 50 lb. dumbbell
F: 35 lb. dumbbell
https://unitedinmovement.org/workouts/
3: Metcon (Time)
Chipper
For time:
30 Shoulder to overhead@95/65
:30 sec Plank
30 Front Squats@95/65
:30 sec Plank
30 KB Swings@53/35
:30 sec Plank
30 KB Deadlift@53/35
:30 sec Plank
No equipment option:
Use KB, DB or odd objects for all the lifts. Should be a light weight. Should break each set up no more then once or twice.
4: Metcon (Time)
Daily challenge!!
150 Wallballs
*every time you break 5 burpees
Its friday, why not??
No equipment option:
barbell, KB, DB or odd object thrusters