CrossFit Salem South, CrossFit West Salem – Home WOD

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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: Metcon (Weight)

Complete 4 rounds of the following complex with the heaviest KB or DB you have

6 KB Deadlift

6 KB American swings

6 Goblet Squats

6 Hang KB snatches(6 ea arm)

6 Goblet Squats

6 American Swings

6 KB Deadlift

Rest as needed between sets

*unbroken complex
*Barbell or sandbag option:

sub hang cleans for swings, front squats for goblet.

KB snatch-https://www.youtube.com/watch?v=6l2Iu26oWW8

3: Metcon (Time)

250 air squats

Every 2 minutes including 0:00

Do 5 pushups+10 situps

*set running clock… start with 5 pushups+10 situps, then start plugging away at air squats.. At the 2, 4, 6, etc… stop and do pushups and situps. Your time ends when you finish 250 cumulative air squats.
Air squat-https://www.youtube.com/watch?v=rMvwVtlqjTE

Pushup-https://www.youtube.com/watch?v=0pkjOk0EiAk

Situp-https://www.youtube.com/watch?v=_HDZODOx7Zw