June programming spreadsheet
Warm up before the WOD with rowing and mobility every day!
Group Warm Up: 4:00 of partner med ball toss
WOD 1: Weighted Lunges
5 tries at max steps (95/65 lbs.)
Scaling: A: 45/25 B: 75/45 C: 95/65 E: 135/95
WOD 2: Three rounds for time:
Scaling: pistol squats on the box as needed, sub ring push ups for regular push ups as needed
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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