CrossFit Salem South, CrossFit West Salem – Home WOD
1: General Warm Up 3 (No Measure)
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
Sub row with run
2: Snatch Complex (Build to heaviest complex)
Squat Snatch + Hang Squat Snatch + Overhead Squat
No equipment option:
Complete 20 complexes with a KB, DB or odd-object. Moderate load. Scale to power snatch options.
3: Metcon (Time)
For Time:
3 rounds
800m run
20 Overhead squats@75/55
No equipment option: Use PVC pipe, broomstick, rake, rower…
https://www.youtube.com/watch?v=RD_vUnqwqqI
4: Metcon (AMRAP – Reps)
Daily Challenge!!
Hold a plank on all fours. Toss a ball from one hand to the other. As many reps as possible without breaking the plank.