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CrossFit WOD, June 13, 2024

CrossFit – Thu, Jun 13

Warm-up

General Flow 0:15-0:20 each

  • Row
  • Downward dog
  • Spiderman
  • Upward dog
  • Row
  • Tall plank
  • Mountain climbers
  • Quick ups
  • Row
  • Hollow rocks
  • Alternating single leg v ups
  • Quick ups over rower

Specific Warm-up

Toes to Bar

  • :10 dead hang
  • :10 scap pull ups
  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification

Test 4 burpees

Practice Round

  • 1 Round on 1:00 Clock:
  • 6 Toes to Bar
  • 3 Burpees Over Rower
  • Max Calorie Row

Metcon
Upstream (Calories)

5 Rounds x AMRAP 4:

18 Toes to Bar

18 Burpees Over Rower

Max Calorie Row

Rest 4 Minutes Between Rounds

Accessory
Body Armor (Checkmark)

Body Armor
100 Banded Pull Aparts
100 Banded Bent Over Row
100 Banded Tricep Pull Downs

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