CrossFit WOD, June 4, 2024

CrossFit – Tue, Jun 4

Warm Up

1. Movement Prep/Activation
2 sets:
10 Banded Good Mornings
15 Banded Pull Aparts
8:00 AMRAP
30-second Row (build in pace)
5 GHD to Parallel (or 5 Hollow Rocks)
8 Hand Release Knee Push Ups

2. Workout Prep
2 sets:
5/4 Calorie Row
3 Deficit Push Ups
5 Kip swings

Gymnastics Skill Work: Crossovers (Checkmark)

Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let’s practice and prepare. Or, choose an appropriate jump rope movement to practice:

Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles

After a few mintues of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.

Alps (AMRAP – Rounds and Reps)

Freedom (RX’d)
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 Toe to Bar

20:00 AMRAP
16/13 Calorie Row
16 Deficit Push Ups (4in/2in)
16 Toe to Bar

20:00 AMRAP
12/10 Calorie Row
12 Bar Push Ups
12 Knee Ups

  • Target number of Rounds: 5+ Rounds
  • Minimum number of Rounds before scaling: 4 Rounds


1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)


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