Warm up before class: 800m run
Group warm up: 5:00 instructors choice
Buy In: 3 x ME Handstand hold (ME = max effort)
note: if you can’t get upside down do 3×15 box hspu
Strength: Back Squat – 10 sets of 3 reps – AHAP, record weights. (Max 15:00)
WOD: “Michael” Three rounds for time of:
Scaling: A/B: 400′s, 25 each. C: Rx
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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