Pistols – 10:00
* 2:00 banded ankle mobility
* 20x narrow stance air squats
* 30x lunges
o 10 step back lunges
o 10 step back point toe lunges
o 10 step back toe up lunges
* 30x banded or unbanded pistols
Watch this video!
Push Jerk 10×1 (AHAP) 10:00
A. EMOM 7:00
* 50 Double Unders
* Max Pull Ups
Scaling: Scale the double unders to something you can get done in 35-40 sec. (30, 40 DU) etc… remember you can sit out minutes on an EMOM if it helps get a better score!
B. Rest 3:00
C. 15-12-9 reps of:
* Box Jumps (36/24”)
* Thrusters (1KB 53/35)
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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