CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)
Sub row for 400m run

2: Weighted Box Step-ups (5×10 reps)

DBs or odd objects in each hand, step up on 20″ box. Stand tall on box. Add total weight for score.

3: Metcon (No Measure)

Every 3 minutes for 6 rounds

20 Cal Row or 200m run

20 DB Power snatch@50/35

*scale reps to complete each round in 1:45-2:15
DB Power snatch: https://www.youtube.com/watch?v=3mlhF3dptAo