CrossFit Salem South, CrossFit West Salem – Home WOD
1: General Warm Up 2 (No Measure)
D&B High Knees
D&B Butt Kickers
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)
Limited or no equipment option.
Find a moderately heay object and perform 5 sets of 5-10 reps depending on weight.
Medicine ball clean
3: Metcon (Time)
4: Metcon (AMRAP – Reps)
20sec work, 40sec rest
Attempt to get 15 V-ups every round.