June programming spreadsheet
Warm up before the WOD with rowing and mobility every day!
Group Warm Up: 4:00 partner med ball toss
WOD 1: Weighted Pull Ups – 30 reps for max total load in 15:00.
Notes: if you cannot add weight then reduce your assistance back to the minimum to get only 2 reps, or complete unassisted without weight.
WOD 2: Complete 3 rounds for total reps:
Notes: deadlifts need to be just as good technically as your heavy version!
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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