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CrossFit WOD, June 25, 2024

CrossFit – Tue, Jun 25

Warm-up
Warm Up

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
7:00 AMRAP
30-second Row (build in pace)
10-second Handstand Hold Hold
5 Shoulder Press (empty bar)
5 Seated Banded Lat Pull Downs
5 Step Back Lunges (each side)

2. Strength
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-

3. Workout Prep
2 sets:
100m Row (At workout pace)
10ft Handstand Walk

Strength/Accessory
Shoulder Press (Weight)

3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-

Workout
Carl and Ellie (Time)

Freedom (RX’d)
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

Independence
Row 400m
25ft Handstand Walk (Or 2 Wall Walks)
Row 600m
50ft Handstand Walk (Or 4 Wall Walks)
Row 800m
25ft Handstand Walk (Or 2 Wall Walks)

Liberty
Row 300m
50ft Bear Crawl
Row 400m
75ft Bear Crawl
Row 500m
50ft Bear Crawl

  • Target time: 9-11 minutes
  • Time cap: 14 minutes

Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Posterior Shoulder Smash
1 Min Ring Lat Stretch
1 Min Cat Cow