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 (AMRAP – Rounds)


Odd: 6 Bench Press@70-75%

Even: 12 Situps

Coach Amanda
*scale to DB or odd object bench or floor press

Bench Press:


3: Metcon (Time)

2 rounds for time:

50 burpees

1 Mile run