CrossFit Salem South, CrossFit West Salem – Home WOD
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