CrossFit Salem South, CrossFit West Salem – Home WOD
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: https://www.youtube.com/watch?v=VrHNJXoSyXw
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
Pullup: https://www.youtube.com/watch?v=aAggnpPyR6E
*any variation
Push-up: https://www.youtube.com/watch?v=0pkjOk0EiAk
Air Squat: https://www.youtube.com/watch?v=C_VtOYc6j5c