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: Metcon (No Measure)


Odd: 8 Push-ups+16 Alt Plank shoulder taps

Even: 16 Hollow rocks

Coach Amanda

Alt Plank Shoulder taps:

Hollow Rocks:

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: