SUNDAY, MARCH 29, 2015

Workout of the Day: Thursday 5-23-2013

Warm up before class: Row 1,000m, mobility


Group Warm up: 5:00 instructors choice


Skill: 30 Handstand Push Ups (Max 6:00)


Strength: Weighted bar lunges (back rack) – 6 rounds , 8 alt. lunges each round (record loads, max 15:00)


Metcon: 3 rounds for max reps:

  • 2:00 rowing (calories)
  • 2:00 ring push ups
  • 2:00 rest

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WOD Guidelines (workout of the day)

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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