13 Jun CrossFit WOD, June 14, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Jun 14
Warm-up
Metcon (5 Rounds for reps)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
Auxillary Work
Super Sets
4 x 10
GHD Hip Extensions
Bottoms Up KB Presses
8 min AMRAP
30 sec Row (easy)
20 sec Row (mod)
10 sec row (hard)
4 Up-downs to seal pose + step/jump over rower
2 Double Dumbbell Snatch (lightweight – build across)
2 Double Dumbbell Clean and Jerk (lightweight – build across)
2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
2 Burpee Over Rower
2 Double Dumbbell Ground to Overhead