CrossFit Salem South, CrossFit West Salem – Home WOD
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.