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CrossFit WOD, June 27, 2024

CrossFit – Thu, Jun 27

Warm-up

Run prep line drills

  • 25’ down and back each
  • Knuckle draggers
  • Quad walk
  • Open the gate
  • Lunge and reach
  • Bunny hops
  • Butt kickers
  • Forward skips
  • 8x Shuttle Run (increasing pace)

Bike

Cadence warm up

  • 0:30 each
    • 80-84 RPM
    • Focus on 1k/split
  • 85-90 RPM
    • Decrease 1k/split time
  • 90-94 RPM
    • Decrease 1k/split time

Metcon
More or Less (Time)

AMRAP 7:

1,200 Meter Run

Max Calorie Bike Erg

Rest 3 Minutes

AMRAP 7:

1,000 Meter Run

Max Calorie Bike Erg

Rest 3 Minutes

AMRAP 7:

800 Meter Run

Max Calorie Bike Erg

Rest 3 Minutes

AMRAP 7:

600 Meter Run

Max Calorie Bike Erg

Accessory
Bulgarians (Checkmark)

8 Goblet Bulgarian Split Squats (each leg)

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