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: Metcon (No Measure)

Tabata-Handstand hold

Rest 2 mins

Tabata-Active squat hold(bottom)

Rest 2 mins

Tabata-Hollow Hold
Handstand hold progressions-https://www.youtube.com/watch?v=M121NLf6jgo

Active squat hold-https://www.youtube.com/watch?v=2IRnH8ygjXs

Hollow hold-https://www.youtube.com/watch?v=WRHcG59yN2Q

3: CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
https://games.crossfit.com/workouts/open/2016