June programming spreadsheet
Warm up before the WOD with rowing and mobility every day!
Group Warm Up: Instructors choice
1. Make up a lift/skill from the week 20:00. Then:
2. Open WOD 11.4… AMRAP 10:00
Note: Scale MU to 2x banded MU and OHS as needed.
9:00/10:00 Free WOD: AMRAP 25:00
Note: Everyone stops and runs 400m @ 12:00
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Nov 8th - Gobbler Gauntlet @ Eugene Crossfit
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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