June 10, 2024
0 minute read
Tucker Kistner

CrossFit WOD, June 11, 2024

CrossFit – Tue, Jun 11

Warm-up

General Flow

Grab PVC pipes
0:30 PVC Passthrough
0:20 PVC around the world (clockwise)
0:20 PVC around the world (coutner clockwise)
0:20 Downward dog
0:20 Spidermans
0:20 Downward dog

Line Drills

100m run
Knee pulls
Quad pulls
Standing figure 4
100m run
A skips
High knees
Butt kicks
100m run

Specific Warm-up

Overhead Squat

3 Cued Tempo PVC Overhead squat & hold (5 down, 2 hold)
3 Cued Barbell Overhead squat & hold (5 down, 1 hold)
3 Cued Barbell Overhead squat & hold
Load to workout weight

Primer

200m Run
8 Overhead Squats

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory

Lethal Legs (Checkmark)

Lethal Legs
5 Sets:
30 Seconds Bike Erg
1 Minute Wall Sit
30 Seconds Rest Between Rounds

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