CrossFit Salem South, CrossFit West Salem – Home WOD

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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