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: Metcon (AMRAP – Rounds)
EMOM12:
Odd: 6 Bench Press@70-75%
Even: 12 Situps
Coach Amanda https://youtu.be/WZwV1xaru6I
*scale to DB or odd object bench or floor press
Bench Press: https://www.youtube.com/watch?v=SCVCLChPQFY
Situp: https://www.youtube.com/watch?v=_HDZODOx7Zw
3: Metcon (Time)
2 rounds for time:
50 burpees
1 Mile run
Burpee: https://www.youtube.com/watch?v=auBLPXO8Fww