CrossFit WOD, June 18, 2024

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