CrossFit Salem South, CrossFit West Salem – Home WOD
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: Overhead Squat (7×1)
Coach Amanda https://youtu.be/mJiJjUmAiIY
https://www.youtube.com/watch?v=pn8mqlG0nkE
3: Metcon (Time)
For time
21xSquat clean thrusters@75/55
200m Run
15xSquat clean thrusters
200m Run
9xSquat clean thrusters
200m Run
Coach Amanda https://youtu.be/mJiJjUmAiIY
Equipment modifications-Use light weight odd object
Squat Clean Thruster-https://www.youtube.com/watch?v=plCzO45g9nc