CrossFit WOD, June 21, 2024

General Flow

• Grab a light plate (10# or 15#)
• 0:30 inchworm + spiderman
• 0:30 downward + upward dog
• 0:30 bootstraps
• 0:20 Plate drive the bus
• 0:20 straight leg sit ups
• 0:20 plate squat hold
• 0:20 v ups (scale to single leg v ups)
• 0:20 Plate squats (hold plate out and above head)
• 0:20 weighted sit ups w/ plate

CT Barbell Flow :15 – :20 each

• Goodmornings
• Back squat
• Elbow rotations
• Press & reach
• Stiff leg deadlifts
• Front squats

Specific Warm-up

TTB

5 Jump to hollow

5 Jump to hollow and arch

5 Press away kip swings

5 Hanging knee tuck

5 Toes to space

5 Full TTB or mod

Front Squat

3 cued ¼ Squat & Hold

• Focus on high elbows in set up and hold

3 cued Squat & hold

• Focus on high elbows throughout the rep and in the bottom position

1 Cued lightweight rep

• Focus on elbows high throughout the rep

1 Cued lightweight rep

• Focus on hips initiating the squat

1 Cued lightweight rep

• Focus on weight in the heels