June 5, 2024
0 minute read
Tucker Kistner

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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