CrossFit WOD, June 22, 2023

CrossFit – Thu, Jun 22

Warm-Up
Warm-Up

1/2 TABATA BIKE or ROW

4 ROUNDS

:20 EZ→MOD Bike or MOD Row

:10 Rest

GENERAL WARM-UP

2 ROUNDS

5 Inch Worms

5/5 Hip Airplanes

10/10 Med Ball Chop

10/10 Side Plank Rotations

:20 Wall Sit

into…

SPECIFIC WARM-UP

2 ROUNDS

15 Toes Touch Jumping Jacks

20 Shoulder Taps

10 Slam Ball Deadlift

10 Slam Ball Push Press

Workout – Performance
Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 25/20 Cal Bike or 35/30 Cal Row

MIN 3 – :45 Max Slam Balls (30/20)

MIN 4 – :45 Plank Hold

(Score is Slam Ball Reps)

KG SB: (15/10)

Workout – Fitness
Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 20/15 Cal Bike or 30/20 Cal Row

MIN 3 – :45 Max Slam Balls (20/10)

MIN 4 – :45 Plank Hold

(Score is Slam Ball Reps)

KG SB: (10/5)

Finisher
Metcon

2-3 SETS

10 Straight Leg Sit-Ups

20 Alt. V-Ups

30 Alt. Russian Twists

-Rest As Needed b/t Sets-

(No Measure)