22 Jun CrossFit WOD, June 23, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Jun 23
Warm-up
Metcon (Time)
3 rounds
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)
20 Min Cap
Auxillary Work
Front Rack Barbell Step UPs
4 sets: 10 reps (each side)
3 sets:
1:00 Machine
6 Alternating Dumbbell Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)
2. Workout Prep
2 sets:
4 Dumbbell Bench Press (build-in weight)
4 Ring Rows
4 GHD’s