CrossFit Salem South, CrossFit West Salem – Home WOD

View Public Whiteboard

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

Pistol-https://www.youtube.com/watch?v=keSzg7MaoVQ