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 (Weight)


Odd Min: 5xShoulder to Overhead

Even Min: 10xBent Over Row
Amanda coaches the WOD

Press, Push press or Push Jerk. 65-70% of 1RM. Use same weight for both lifts.

Barbell, DBs or any weighted object.

Push Jerk

Bent over row

3: Metcon (Time)

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Workout #3

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

♂ 50-lb. DBs, 24-in. box

♀ 35-lb. DBs, 20-in. box

Time cap: 20 minutes

Deadlifts are w/2 DBs

Box Step ups are unweighted

Scaling and equipment options in link
Video coaching

4: Metcon (Time)

Daily Challenge!!

50 Burpees for time

Shoot for sub 2:30