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: 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