CrossFit Salem South, CrossFit West Salem – Home WOD
1: General Warm Up 2 (No Measure)
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Back Squat (5 sets of 5 reps.)
Take time to build up to the heaviest weight you can do for 5 sets of 5 reps. Rest 3-5 mins between sets.
3: Metcon (Time)
For time:
50 Double Unders
50 walking lunge steps
21 Back squats@95/65
50 Double Unders
50 walking lunge steps
15 Back squats
50 Double Unders
50 walking lunge steps
9 Back squats
*Squat weight should be light. Should be able to manage unbroken sets. 2:1 for single unders or 50 lateral jumps.
Double Under: https://www.youtube.com/watch?v=82jNjDS19lg
Walking lunge: https://www.youtube.com/watch?v=L8fvypPrzzs
Back Squats: https://www.youtube.com/watch?v=ultWZbUMPL8