CrossFit WOD, June 25, 2024

General Flow

• 1:00 row
• 0:30 pigeon (right)
• 0:30 pigeon (left)
• 1:00 row
• 0:30 childs pose
• 0:30 upward dog
• 1:00 row
• 0:30 spiderman
• 0:30 scorpions

Specific Flow

Specific Flow

• 0:20 single DB goblet squat
• 0:20 DB renegade row
• 0:20 single DB front squat (right)
• 0:20 single DB front squat(left)
• 0:20 Quick ups

Burpee Pull up Specific warm up

• 3 Step back step up burpee to target
• 3 Burpee to kip swing
• 3 Jumping pull ups
• 3 pull ups
• 3 burpee pull ups

Primer

• 7/5 Calorie Row
• 7 Dumbbell Front Squat
• 3 Burpee Pull-ups