CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Push Jerk (8×2@85%)

Try to hold same weight across all 8 sets.

No equipment option: 8×2 with 10 sec hold between reps with moderately heavy object.

Push Jerk:

3: Metcon (Time)

For time:

5 rounds of

400m run

3 rounds of “Cindy”

*1 round of “Cindy” is 5 Pull-ups, 10 Push-ups, 15 Air squats

*any variation


Air Squat: