CrossFit WOD, June 18, 2025

1. Movement Prep/Activation

8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Deadlifts (each)
5 Half Kneelling Single Arm Dumbbell Strict Press (each)
10 Alternating V-Ups
3 Inchworms

2. Workout Prep
2 sets:
10 Double Unders
4 Hang Dumbbell Snatch (build in weight)
4 V-Ups
1 Wall Walk

EMOM 10
Level 1:
Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position.
Odd Minute: Double KB Overhead Walk (light weight)

Level 2:
Even minute: 15-foot handstand walk or 30 seconds of practice
Odd Minute: Double KB Overhead Walk (53/35)

Level 3:
Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds)
Odd Minute: Double KB Overhead Walking Lunge (70/53)

Freedom (RX’d)
120 Double Unders
40 Alt Hang Dumbbell Snatch (50/35)
20 V-Ups
10 Wall Walks
20 V-Ups
40 Alt Hang Dumbbell Snatch (50/35)
120 Double Unders
(KG conv: 22.5/15)

Independence
100 Double Unders
40 Alt Hang Dumbbell Snatch (35/25)
15 V-Ups
8 Wall Walks
15 V-Ups
40 Alt Hang Dumbbell Snatch (35/25)
100 Double Unders
(KG conv: 15/10)

Liberty
100 Single Unders
20 Alt Hang Dumbbell Snatch (light)
20 Sit Ups
10 Inchworms
20 Sit Ups
20 Alt Hang Dumbbell Snatch (light)
100 Single Unders

• Target time: 13:00-15:00
• Time cap: 20:00

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Dorsiflexion Matrix
1 Minute Forearm Smash
2x 10 Shoulder Extension Bridges

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.