CrossFit Salem South, CrossFit West Salem – Home WOD
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)
EMOM 10
Odd Min: 10 Push Press@45/35
Even Min: 20 Hollow rocks
3: Metcon (AMRAP – Rounds and Reps)
United in Movement
Workout #3
AMRAP 20
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
Click link for scaling options
https://unitedinmovement.org/workouts/
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.