May 30, 2024
0 minute read
Tucker Kistner

CrossFit WOD, May 31, 2024

CrossFit – Fri, May 31

Warm-up

200m run
Bootstrap
Downward dog
Pigeon right
Downward dog
Pigeon left
100m run
Alternating lunge + reach
Air squats
Quick ups (no push up burpee)
Quick ups w/ max vertical jump
Burpees
200m run

‍

CT Barbell Flow :15 – :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

Specific Warm-Up
KB Swing + Burpee Pull Up

:20 each
KB Deadlift
Burpee in place (slow)
¼ KB swing
Burpee in place (faster, soft elbow drop)
Russian KB swing
Full KB swing
Kip swings :20
Jumping pull ups :20
Full burpee pull ups :20

Deadlift

5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
5 Cued reps mid shin to standing
3 Cued lightweight reps

Primer

3 Deadlifts
3 Burpee Pull-ups
3 Kettlebell Swings
100m Run

Metcon

Rankel (AMRAP – Rounds and Reps)

AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
https://www.crossfit.com/workout/2011/01/07#/comments

After Party

Metcon (Checkmark)

3 Sets
12 Dumbbell Bench Press
20 Dumbbell Side Bends Per Side
12 Dumbbell Reverse Flys

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

CrossFit WOD, May 31, 2024

Schedule your free intro

Fill out the form below to get started