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CrossFit WOD, June 12, 2024

CrossFit – Wed, Jun 12

Warm-up
Warm Up

1. Movement Prep/Activation
10:00 AMRAP
30-second Air Bike
10 Bent Over Banded Rows
5 Inch Worms
10 Box Step Ups

2. Strength
3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single Arm Dumbbell Rows
-rest 2:00 between sets-

3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 Handstand Push Ups
3 Box Jumps (build in height)

Strength Accessory
Shoulder Press (Weight)

3 sets:
10 Shoulder Press (60-65%)
10 (L/R) Bent Over Single Arm Dumbbell Rows
-rest 2:00 between sets-

  • Score the shoulder press, comment with the DB weight

Workout

Cooldown/Mobility
Minnesota Timberwolves (AMRAP – Reps)

Freedom (RX’d)
12:00 AMRAP
10/8 Calorie Air Bike
10 Handstand Push Ups
5-10-15-20…
Box Jumps (24/20)

Independence
12:00 AMRAP
10/8 Calorie Air Bike
8 Handstand Push Ups
5-10-15-20…
Box Jumps (20/16)

Liberty
12:00 AMRAP
8/7 Calorie Air Bike
8 Dumbbell Push Press (light)
5-10-15-20…
Box Step Ups (20/16)

  • Target number of reps: 197/185 (Into the round of 30 Box Jumps)
  • Minimum number of reps before scaling: 112/104 (Into the round of 20 Box Jumps)
Mobility

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

2×15 Adductor Rockbacks
1 Min Calf Foam Rolling
2×10 Foam Roll Wall

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