Options: D&B butt kickers, D&B high knees, D&B Russian lunges, D&B inchworm, Lunge stretch, PVC pass throughs, Junk yard dog, PVC, Oly Lifts, Mobility drills Etc…
Warm Up: Max burpees in 3:00
Skill: Press/Push Press/Jerk 4×6 each
WOD: AMRAP 12:00 of 3x D&B Shuttle Runs, 8 Box Jumps, 12 Sit Ups
SKILL: unbroken double unders, 3 sets, record total reps.
WOD: AMRAP 30:00 of 5 Burpee Box Jumps (24/20”), 6 KB Swings (53/35), 7 Pull Ups, Run 100m, Rest 45 seconds
Same as Performance or active rest day, alternate gym options include: 2k Row, 1k Row, 3k Run x 2
Mobility to finish
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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