June 18, 2023

June 17, 2023
Daily WOD

CrossFit – Sun, Jun 18

Warm-up

A. General

400m Run @ easy

200m Run @ moderate

B. Mobility

60sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

C. Specific

5 Back squats

5 btn snatch grip press

5 btn snatch grip thrusters

5 pause ohs

3 sets:

50’ A skips

50’ Butt kicks

200m Run @ increasing intensity

15-10-5 OHS @ ascending

Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

TC: 18 minutes

Score: Time

Scaling Options

Beginner

200m jog

10 OHS @ empty bar

Intermediate

5 rounds for time

400m run

15 OHS @ 75/55lbs

Extra Accessory
Core (5 Rounds for reps)

Russian Twists @45/25 lb plate

5 x 40 sec ON / 20 sec OFF