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: Deadlift (Build to heavy Triple)

No equipment options:

Odd-object Deadlift. Accumulate 50 reps with a moderately heavy object.

3: Metcon (Time)

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For time (15 Min Cap):

100 Double Unders

21 Burpees

75 Double Unders

15 Burpees

50 Double Unders

9 Burpees

Click on link for scaling options

4: Metcon (No Measure)

Daily Challenge!

Run 15 mins

Rest 3 Mins

Run 10 mins

*Moderate pace