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: Metcon (No Measure)
EMOM 14
Odd: 8 Push-ups+16 Alt Plank shoulder taps
Even: 16 Hollow rocks
Coach Amanda https://youtu.be/JMPUMDK9ZiY
Pushup: https://www.youtube.com/watch?v=0pkjOk0EiAk
Alt Plank Shoulder taps: https://www.youtube.com/watch?v=qGVomxz_QAc
Hollow Rocks: https://www.youtube.com/watch?v=p7j02V1fIzU
3: Metcon (Time)
For time:
3 rounds
9 Power clean and jerks@155/105
35 Abmat situps
400m run
*modification for limited equipment: Find a moderate to heavy weighted object to lift from ground to overhead. Use a rolled up towel for Abmat.
Power clean and jerk: https://www.youtube.com/watch?v=LtoksZKesMA