CrossFit WOD, June 1, 2024

General Flow

• Grab wallballs + light plate
• 0:30 Spiderman
• 0:30 downward + upward dog
• 0:30 pigeon (right)
• 0:30 pigeon (left)
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Partner general warm up

• Round 1

P1: Bike
P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate

• Round 2

P1: bike
P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest)

• Round 3

P1: bike
P2: 0:20 Plate squat (hold out with arms parallel)

Specific Warm-up

• 3 medball deadlift
• 3 medbal front squat
• 3 medball shoulder press
• 3 medball thrusters
• 3 wallballs

Front Squat

• 3 cued ¼ Squat & Hold

Focus on high elbows in set up and hold

• 3 cued Squat & hold

Focus on high elbows throughout the rep and in the bottom position

• 1 Cued lightweight rep

Focus on elbows high throughout the rep

• 1 Cued lightweight rep

Focus on hips initiating the squat

• 1 Cued lightweight rep