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CrossFit WOD, June 20, 2024

CrossFit – Thu, Jun 20

Warm-up

General Flow

  • 0:20 jumping jacks
  • 0:20 downward dog + foot pedal
  • 0:20 childs pose
  • 0:20 alternating worlds greatest
  • 0:20 bike
  • 0:20 line hops
  • 0:20 plank shoulder taps
  • 0:20 air squats
  • 0:20 bike
  • 0:20 penguin jumps
  • 0:20 eccentric push ups
  • 0:20 vertical jumps
  • 0:20 bike

Specific Warm-up

Double-Unders

:20 High Singles

:20 Fast Singles:

:20 Alternating Feet:

Break

:20 Single-Single-High Single

:20 Single-Single-Double

:30 Practice

DB Push Press

  • 0:20 crush grip shoulder press
  • 5 dip + hold (no weight)
  • 3 dip + stand w/ DB (each arm)
  • 3 DB push press (each arm)

Metcon
Ground Rule Double (Time)

5 Rounds For Time:

50 Double Unders

30/24 Calorie Bike Erg

8 Dumbbell Push Press (R)

8 Dumbbell Push Press (L)

Rest 1 Minute Between Sets

Dumbbell: (70/50)

Time Cap: 30 Minutes

24/18 Calorie Assault Bike

20/16 Calorie Echo Bike

Accessory
Gun Show (Checkmark)

Gun Show

3 Sets

A) 10 Incline Dumbbell Bench Press

B) 30 Banded Tricep Pressdowns

Rest 2 Minutes Between Sets

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