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 400m run for row

2: Metcon (No Measure)

Not for time:

5 sets of:

10 strict pull-ups

10 weighted Good mornings@135/95

*super set the two movements and rest as needed between sets.
Strict Pullup: https://www.youtube.com/watch?v=HRV5YKKaeVw

Weighted good morning: https://www.youtube.com/watch?v=KxYxHr1lkx4

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Toes to bar

7 Burpees

Rest 2 mins

AMRAP 7

7 Box Jumps@24/20

7 HSPU

*score is total rounds and reps across both AMRAPs
* sub knee raises or situps for toes to bar

* sub seated presses or pike push-ups for HSPUs

Toes to bar: https://www.youtube.com/watch?v=_03pCKOv4l4

Burpee: https://www.youtube.com/watch?v=auBLPXO8Fww

Box Jump: https://www.youtube.com/watch?v=NBY9-kTuHEk

Handstand Pushup: https://www.youtube.com/watch?v=qbRbM6d5ddM