CrossFit WOD, June 6, 2024

CrossFit – Thu, Jun 6

Warm-up

General Flow 0:20-0:30 of each

  • Arm circles forward
  • Arm circles backward
  • Arm swings(Up & Over)
  • Arm wraps
  • Trunk twists planted
  • Trunk twists w/ rotation
  • Quad pull
  • Knuckle draggers
  • Reverse lunge w/ reach
  • Alternating spidermans
  • Downward Dog
  • Scorpions
  • Pigeon (right)
  • Pigeon (left)
  • Squat hold
  • Air squats

Specific Warm-up

  • 3 step back, step up burpee
  • 3 step back, jump up burpee
  • 3 jump back, step up burpee
  • 3 jump back, jump up burpee

Bike & Sit up Prep

  • :60 Bike
  • :30 Hollow rocks
  • :45 Bike
  • :30 Strict sit up
  • :30 Bike
  • :30 Full sit up

Metcon
Floor & Decor (Time)

5 Rounds For Time:

30/24 Calorie Bike Erg

10 Burpees

20 V-Ups

10 Burpees

Time Cap: 25 Minutes

After Party
Hollow Rocks (Checkmark)

8 rounds, 20s on 10s off

Hollow Rocks

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