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: Shoulder Press (5×5)
https://www.youtube.com/watch?v=5yWaNOvgFCM
3: Metcon (Time)
For time:
6-12-18-24
Alt Single Arm Devils Press
Pistol
Lateral burpee over DB
Single Arm Devils Press-https://www.youtube.com/watch?v=11a32Aq9nYQ