CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Metcon (No Measure)


Odd Min: 10 Push Press@45/35

Even Min: 20 Hollow rocks

3: Metcon (AMRAP – Rounds and Reps)

United in Movement

Workout #3


20 Hand Release Push-ups

30 Goblet Squats

40 Hand Release Push-ups

50 Dumbbell Lunges

60 Hand Release Push-ups

70 Single-arm Suitcase DL

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4: Metcon (No Measure)

Daily Challenge!

Laying on one side, lift leg at least 12 inches above the other one. Point your toe and write the alphabet (A through Z, just in case) as large as you can. No Breaks. 6 rounds, 3 each side.