CrossFit WOD, June 3, 2024

General Flow 0:20-0:30 each

• Arm swings
• Arm wraps
• Trunk twists
• Quad pulls
• Scorpions
• Box step ups
• Tall plank hold
• Downward dog
• Box step downs
• High to low plank transitions
• DB crush grip floor press
• Vertical jumps
• Tempo push ups
• Single arm DB floor press (right)
• Single arm DB floor press (left)
• Box jumps
• Push ups

Specific Warm-up

• 0:20 of each
• Alternating DB deadlift + shrug
• Alternating DB high pull
• Alternating DB push press
• Alternating DB snatch

Bench Press

• 5 Tempo empty bar bench press (3 second negative, 2 second hold)
• 3 Tempo empty bar bench press (3 second negative, 2 second hold) with weight