Warm up before class: 800m Run. mobility
Group warm up: 3:00 partner sit ups, toss a med ball. Group stretch.
Strength: Press 5-5-5, Push Press 5-5-5 (shoot for 50, 60, 70% of 1RM)
Note: Record all sets, warm up with 3×10 at light weight before starting.
METCON: Complete for time: (Max time: till class is over)
Notes: A: 30′s, B: 40′s, C: 50′s (Rx), E: 75′s
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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