10 Jun CrossFit WOD, June 11, 2022
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Workout Prep
Workout Prep
2 sets:
5/4 Calorie Ski
1 Rope Climb (1 pull)
2 sets:
5/4 Calorie Ski
1 Rope Climb (1 pull)
Metcon
Metcon (4 Rounds for reps)
4 sets:
25/20 Calorie Ski (OR Row)
3 Rope Climbs (Or 10 Burpee Pull-ups)
25/20 Calorie Ski (OR Row)
-rest 1:1 between sets-
25/20 Calorie Ski (OR Row)
3 Rope Climbs (Or 10 Burpee Pull-ups)
25/20 Calorie Ski (OR Row)
-rest 1:1 between sets-
Auxillary Work
4 Rounds
10 Barbell Strict Press @ moderate weight
15 Plate Front Raise @ moderate weight
7 Rear foot elevated DB Split Squat (each side) @ moderate weight
10 Barbell Strict Press @ moderate weight
15 Plate Front Raise @ moderate weight
7 Rear foot elevated DB Split Squat (each side) @ moderate weight
1:00 Machine
1:00 Jump Rope
-into-
3 sets:
10 Ring Rows
3 Inch Worms
1 Zombie Climb