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 (Weight)

Accumulate 50 reps of the following complex:

With a sandbag or heaviest object you can find held in a bear hug:

2 reverse lunge steps(R+L)+1 squat

3: Metcon (No Measure)

Every 3 minutes for 5 rounds

12 Walball@20/14

12 No-pushup burpee(sprawl)

12 Med ball lunge steps

Rest remainder of round. Each round should be a sprint. Shoot to have 90sec to 1 min of rest between rounds.
Sub wallballs for light object, BB or DB thruster.


No-push-up burpee

4: Metcon (No Measure)

Daily Challenge!!

1 Minute Plank on elbows

1 Minute Plank on hands

1 Minute Plank on hands, R Leg up

1 Minute Plank on hands, L Leg up