June 20, 2023

June 19, 2023
Daily WOD

CrossFit – Tue, Jun 20

Warm-up

A. General

2 sets

1 min row @ easy

100 meter run @ easy

5 Push-ups

10 Scorpions

B. Mobility– Prayer on Foam Roller

2x 7-10 Deep breaths

C. Specific Drills

Bench Press Ramp up

3 Sets of 5 Ascending

Bench Press (4×10 Heavy
Build Up Each Set if Possible)

Time Cap: 12 Minutes

Metcon
Metcon (Time)

4 rounds for time

500m Row

400m Run

Score: Time

TC: 25 min

Scaling Options

Beginner

Row 300m

Run 200m

Intermediate- as written

Extra Accessory
Shoulder Health (Checkmark)

Prone angels

5 x 12 reps

*Use 5/2.5 lbs in each hand for extra load