Warm up before class: 1,000m row, mobility
Group warm up: Group stretch 5:00
Buy In: 50 burpees for time (jump on a plate). A: 25 B: 35 C: Rx
Skill: “Muscle Ups” 20:00
If you have 10 unassisted pull ups + 1 unassisted ring dip then you can work on muscle ups…. otherwise spend these 15:00 working on pull up skills and ring dip skills. Practice getting one with no band if possible. MU Teaching points:
WOD: AMRAP 15:00
Competitor WOD: AMRAP 15:00
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Nov 8th - Gobbler Gauntlet @ Eugene Crossfit
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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