CrossFit Salem South, CrossFit West Salem – Home WOD

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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)


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:

Hollow hold:

3: Metcon (Time)

For time:


KB Swings


Goblet Squat

RX-53/35 KB
KB Swing:


Goblet Squat: