CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Squat Clean (Build to heavy single)

Squat Clean

https://www.youtube.com/watch?v=EKRiW9Yt3Ps

Limited or no equipment option.

Find a moderately heay object and perform 5 sets of 5-10 reps depending on weight.

Medicine ball clean

https://www.youtube.com/watch?v=-nk0GqeSTJs

3: Metcon (Time)

For time:

21-15-9

Bar-facing Burpee

Front Squat@95/65

4: Metcon (AMRAP – Reps)

Daily Challenge!!

5 rounds

20sec work, 40sec rest

Attempt to get 15 V-ups every round.