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CrossFit WOD, June 2, 2024

CrossFit – Sun, Jun 2

Workout Option 1
For You (Checkmark)

Freedom (RX’d)
Every 1:00 (16:00)
Minute 1: 0:30 Handstand Hold
Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)
Minute 3: 5-8 Strict Toes to Bar
(KG conv: 16/12 KB)

Independence
Every 1:00 (16:00)
Minute 1: 0:20 Handstand Hold
Minute 2: 8 Single Arm Russian Kettlebell Swings (26/15)
Minute 3: 4-6 Strict Toes to Bar
(KG conv: 12/7 KB)

Liberty
Every 1:00 (16:00)
Minute 1: 0:30 Plank Hold (elbows)
Minute 2: 10 Kettlebell Swings (light)
Minute 3: 10 Hanging Knee Raises

  • Target time each station: 30-40 seconds
  • Time cap each station: 45 seconds

Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)

60 Min (Zone 2 Pace)

Buy In: 4,000m Run

AMRAP in remaining time:

1,000m Row

15 Side Plank Rotations (per side)

2000m Bike Erg

3 Skin the Cat Controlled

You can use the first part of the Run as the warm-up.

If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.

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