CrossFit Salem South, CrossFit West Salem – Home WOD

View Public Whiteboard

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 for run

2: Metcon (No Measure)

EMOM 12

Odd-:30 sec Handstand hold

Even-:30 sec Hollow Hold
Modify to holding a light/moderate weight object overhead for Handstand hold.

Scale Hollow hold to a variation that allows for a 30 sec hold each round.

Handstand hold: https://www.youtube.com/watch?v=LwnOCipO4QY

Hollow hold: https://www.youtube.com/watch?v=n-H5EpKcP60

3: Metcon (Time)

For time:

50-40-30-20-10

KB Swings

Situps

Goblet Squat

RX-53/35 KB
KB Swing: https://www.youtube.com/watch?v=mKDIuUbH94Q

Situp: https://www.youtube.com/watch?v=_HDZODOx7Zw

Goblet Squat: https://www.youtube.com/watch?v=L1KJuxaV7Ds