CrossFit Salem South, CrossFit West Salem – Home WOD

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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

3: Metcon (Time)


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