Get It Done

Tuesday, March 17 2020

OC is open - if you are sick stay home. Posted this yesterday but still applies: https://oregoncrossfit.com/blog/we-are-open-here-is-what-we-know-as-of-3-16

If you have friends or family or just non OC members who need at home workouts - please share this with them: If you are stuck at home &/or practicing social distancing... OC is offering FREE AT HOME WORKOUTS to keep you moving, healthy, & accountable to a coach!

Go here to get your FREE workouts emailed to you: https://forms.gle/A8f8zhu3adcrg7Re7

What’s included?12 Warm Ups & Workouts, with movement descriptions & links to our library of YouTube movement videos!

WOD: 50/40 cal bike, 21-15-9 American swings 53/35 and HSPU, 500m ski. Complete for time

Strength: 6x2 Push Jerk @ 80-85% of 1RM

Accessory: 2x50 bent over rear delt flies

Recovery: 1x50 banded face pulls


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