Before Class Warm Up: 500m Row, mobility, foam roller, lacrosse ball. 30 Reverse hyper-extensions.
Group Warm Up: 4:00 stretch and name game, 2:00 max double unders
WOD 1: Front Squat 30 reps for max total weight in 15:00
WOD 2: Tabata Drills (8 rounds each).
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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