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CrossFit WOD, June 25, 2024

CrossFit – Tue, Jun 25

Warm-up

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

Metcon
Since U Been Gone (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Dumbbell Front Squats (50/35)’s

15 Burpee Pull-ups

* Rest 4 Minutes Between Rounds

* Pick-up Where You Left Off

Accessory
Gun Show (Checkmark)

50 empty bar curls

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