Before Class Warm Up: Mobility, foam rolling, lacrosse ball fun!
Group Warm Up: 4:00 stretch and name game, 10 partner 100m runs, one at a time (5 ea.)
WOD 1: 16:00 to find your 1RM clean. Record Max.
WOD 2: AMRAP 12:00
Scaling: A: 26/18 KB, 12″Box B: 44/26 KB, C: Rx, E: 70/53 KB & Box Jumps have an extra squat on top.
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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