CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 3 (No Measure)

500m Row

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.

Floor Press

3: Metcon (Time)

3 Rounds for time:

500m row

10 Handstand Push-ups

20 Box Jumps@24″/20″
Rowing substitutes:

50 Sumo Deadlift High Pulls@45/35, Skateboard or run 400m, 40 burpees, bike 1.5k, ski 500m.


Handstand Push-up

Box Jump

4: Metcon (Distance)

Daily Challenge!!

Run for 30 Minutes