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CrossFit WOD, June 18, 2024

CrossFit – Tue, Jun 18

Warm-up

General Flow

  • 1:00 row
  • 0:20 arm swings
  • 0:20 arm wraps
  • 0:20 truck twists
  • 0:40 row
  • 0:20 spiderman
  • 0:20 scorpions
  • 0:20 downward + upward dogs
  • 0:20 row
  • 0:20 alternating reverse lunges
  • 0:20 sit ups
  • 0:20 push ups

Specific Warm-up

Pull Up

  • :15 Dead hang
  • :15 Scap retractions
  • :15 Jumping eccentric
  • :10 Chin over bar hold
    • Top of ring row hold
  • 5 Reps workout movement

DB Box Step Up

  • 0:20 Box step ups
  • 0:20 Box step downs (right)
  • 0:20 Box step downs (left)
  • 0:20 DB Box step ups

On a 1:00 Clock

  • 4 Calorie Row
  • 4 Pull-ups
  • 4 Dumbbell Box Step-ups

Metcon
HOLD IT TOGETHER (Time)

150/120 Calorie Row

90 Pull-ups*

60 Dumbbell Box Step-ups (20″)

Dumbbells: (50/35)’s

* Partition However You’d Like

‍Rx+ = C2B

Time Cap: 35 Minutes

Accessory
Lethal Legs (Checkmark)

Lethal Legs

8 Rounds:

:20 Front Squats (#45/#35)

:10 Rest

Directly Into…

8 Sets:

:20 Wall Sit

:10 Rest

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