CrossFit WOD, June 20, 2024

CrossFit – Thu, Jun 20

General Warm-up

1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
10 push-ups to down dog

1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass-throughs
10 up-downs

1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
10 lateral burpees over the rowing machine

240620 (Time)

– RX –
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24kg)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

– INTERMEDIATE –
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Knees-to-armpits
Double-KB overhead walking lunges (26/35 lb)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

– BEGINNER –
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges (10/15 lb)

At 12:00:
12-9-6-3 reps for time of:
Calorie row
Burpees

Stretching

3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right

– AT-HOME – (2 Rounds for reps)

On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
V-ups
Double-DB overhead walking lunges (35/50 lb)
– Use two DBs.

At 12:00:
15-12-9-6-3 reps for time of:
Dumbbell sumo deadlift high pulls (35/50 lb)
Lateral burpees over the dumbbell
– Use one DB.

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