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: Thruster (1 Rep Max)

* Build to heavy BB, KB or Odd Object Thruster


3: Metcon (Time)

5 rounds for time:

50 Double Unders

25 Lunge steps

200m run
Sub 100 single unders for DU

Double Under:

Lunge Step: