CrossFit WOD, June 15, 2024

CrossFit – Sat, Jun 15

Warm Up

1. Movement Prep/Activation
3:00 Machine
10:00 AMRAP
:30 Jump Rope
10 Skater Side Jumps
10-second Handstand Hold
5 Inch Worms

2. Workout Prep
-with partner-
5/4 Calorie Row (each)
100m Run (build in pace)
10ft Handstand Walk (each)

NBA Finals (AMRAP – Rounds and Reps)

Freedom (RX’d)
Teams of 2
AMRAP 30 Minutes
50/40 Calorie Row (shared)
400m Run (together)
50/40 Calorie Row (shared)
25ft Handstand Walk (each) (OR 2 Wall Walks each)

Teams of 2
AMRAP 30 Minutes
40/32 Calorie Row
400m Run (together)
40/32 Calorie Row
15ft Handstand Walk (each) (OR 2 Wall Walks each)

Teams of 2
AMRAP 20 Minutes
30/24 Calorie Row
300m Run (together)
30/24 Calorie Row
25ft Bear Crawl (each)

  • Target number of Rounds: 3.5 Rounds
  • Minimum number of Rounds before scaling: 2.5 Rounds


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

2x :30 Foam Roller Hip Internal Rotations (each side)
1 Min Ring Lat Stretch (each side)
1 Min Couch Stretch (each side)


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