June 13, 2023

June 12, 2023
Daily WOD

CrossFit – Tue, Jun 13

Warm-up

A. General

2min Machine or Run 400m

B. Mobility

Prone PVC press

10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE

C. Specific

2 sets

25′ Inch worms

6 Alternating spiderman stretch

20 seconds Reverse plank

Gymnastics
Gymnastics (6 Rounds for reps)

Strict pull-ups

6 x 10

TC: 15 minutes

Score: Reps

Scaling Options

Beginner

6 x 3 @ band assisted

Intermediate

6 x 8 @ Band assisted

Perform

10×10 @RPE 8

Metcon
Metcon (5 Rounds for reps)

5 rounds for reps

1 Min Max Cal Row

1 Min Max Strict Ring Dip

TC: 10 minutes

Score: Total reps

KG: N/A

Scaling Options

Beginner

1 Min Cal Row

1 Min Max Assisted Strict ring dip, heels on ground

Intermediate

1 Min Max Cal Row

1 Min Max Strict, band assisted ring dip

Perform

EMOM 14

Min 1- 18/15 Cal Row

Min 2- 5-7 Strict Ring dips @RPE 8

Extra Accessory
Shoulder Health (Checkmark)

Banded internal rotations

2 x 10/10

Banded external rotations

2 x 10/10