CrossFit Salem South, CrossFit West Salem – CFS Home WODS

View Public Whiteboard

1: Metcon (No Measure)

4 Rounds – 30 sec. on/30 sec. off

1. Bicycles

2. Push ups

3. Jumping lunges

4. Tuck jumps

5. Lateral shuffle touches

*in this workout you will do the movement for 30 sec. then take a 30 sec. rest. You will do this for all 5 movements 1 then 2 then 3,4,5. You will repeat this 4 times. The workout is 20 min.

*Push ups can be modified on the knees, you can take the jump out of the lunges as a modification.

https://youtu.be/9FGilxCbdz8

https://youtu.be/0pkjOk0EiAk

https://youtu.be/6SFgE2_og_s

https://youtu.be/seTOfE2Oc94

https://youtu.be/ztSMbi9BM-w