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: Front Squat (5×5)

Front Squat: https://www.youtube.com/watch?v=uYumuL_G_V0

2: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Sub row for 400m run or light KB/BB Sumo Deadlift High Pulls.

Box height is 20″ for all.

Deadlift: https://www.youtube.com/watch?v=1ZXobu7JvvE

Box Jump: https://www.youtube.com/watch?v=NBY9-kTuHEk