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CrossFit WOD, June 11, 2024

CrossFit – Tue, Jun 11

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Row (build in pace)
-into-
3 sets
10 Hollow Rocks
10 Russian Kettlebell Swings (light)
4 Up Downs + Jump Over Rower

2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
4 Kettlebell Swings (build in weight)
2 Burpee Over Rower

Workout
Indiana Pacers (4 Rounds for reps)

Freedom (RX’d)
Every 6:00 (4 sets)
36/28 Calorie Row
24 Kettlebell Swings (53/35)
12 Burpee Over Rower

Independence
Every 6:00 (4 sets)
30/24 Calorie Row
20 Kettlebell Swings (35/26)
10 Burpee Over Rower

Liberty
Every 6:00 (4 sets)
24/18 Calorie Row
20 Russian Kettlebell Swings (light)
10 Up Downs

  • Target time each set: 3-4 minutes
  • Time cap each set: 5 minutes

Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)

3 Rounds

  • 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
  • 10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7

-Rest 1:00 between rounds-

Cooldown/Mobility
Mobility

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

1 Min Cat Cow
2x 1 Min Ring Bicep Stretch

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