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CrossFit WOD, June 28, 2024

CrossFit – Fri, Jun 28

Warm-up

General Flow

  • Arm swings
  • Arm wraps
  • Trunk twists
  • Quad pulls
  • Knuckle draggers
  • Standing figure 4
  • Bootstraps
  • Duck walk
  • Box step ups
  • Quick ups
  • Box step downs
  • Push ups

Row Flow

  • :20 efforts with varied focus
  • Legs and hips first, then pull.
  • Legs only
  • Legs + hips open
  • Legs + hips + pull
  • Full pull

Back Squat

  • 5 Goodmornings
    • Focus on gripping the ground with the foot throughout
  • 3 Cued back squats
    • “Squat and hold”
    • Focus on gripping the ground with the foot throughout
  • 3 Cued back squats
    • “Squat and hold”
    • Focus on an upright torso in the squat

Strength
Back Squat (1×20)

Heavy set of 20 back squats

Metcon
Pandora’s Box (Time)

For Time:

60 Burpee Box Jumps (24″/20″)

Every 2 Minutes [Starting at 0:00]:

250/225 Meter Row

Time Cap: 18 Minutes

Accessory
Bulletproof Shoulders (Checkmark)

“Bulletproof Shoulders”
100 Banded Pull Aparts
100 Banded Face Pulls
100 Banded Strict Press

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