CrossFit Salem South, CrossFit West Salem – Home WOD
1: General Warm Up 3 (No Measure)
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 400m run
2: Bench Press (5 sets of 10 reps)
No equipment options.
No bench or rack: Do floor presses with DBs, KBs, or barbell.
3: Metcon (Time)
3 Rounds for time:
10 Handstand Push-ups
20 Box Jumps@24″/20″
50 Sumo Deadlift High Pulls@45/35, Skateboard or run 400m, 40 burpees, bike 1.5k, ski 500m.
4: Metcon (Distance)
Run for 30 Minutes