CrossFit WOD, June 30, 2022

6.30.2022

Warm-up
8 minutes
8 knuckle draggers
8 samson lunges with band pass through
8 band good mornings
8 hollow rocks
Metcon (AMRAP – Reps)
6 rounds

1 minute ab mat sit ups
1 minute Famers carry (30 feet)
1 minute box jumps
1 minute shuttle runs (30 feet)
1 minute step back lunges
1 minute rest

** score is total reps, count each 30 feet as 1 rep for runs and FC

** stagger movements if needed

CrossFit WOD, June 29, 2022

6.29.2022

Warm-up
8 minutes
30 seconds easy bike
30 seconds childs pose
8 inch worm to push ups
8 PVC pass through
8 PVC good mornings
Push Press (Weight)
5×4

heavy

Metcon (AMRAP – Reps)
6 minuet AMRAP
60 Deadlifts (115/85)
max calorie bike

directly into

6 minuet AMRAP
45 hang power cleans (115/85)
max calorie bike

directly into

6 minuet AMRAP
30 shoulder to overhead (115/85)
max calorie bike

score = sum of calories

CrossFit WOD, June 28, 2022

6.28.2022

Warm-up
8 minutes
10 knuckle draggers
10 push up to down dog
10 scap retractions
10 kip swings
Metcon (Time)
For time

75 toes to bar
Every 2 minutes (starting at 0)
6 burpee box over

Metcon (Time)
PARTNER WOROUT!

Complete together, split as needed

50 strict pull ups
100 hand release push ups
2500 meter row

**30 minute time cap

CrossFit WOD, June 21, 2022

6.21.2022

Warm-up
10 minutes
15 seconds each side spidermans
8 inch worm to push up
8 knuckle draggers
8 scorpions
Bench Press (Weight)
5×4

heavy for all sets

Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP

40 double unders
20 push ups
10 toes to bar

CrossFit WOD, June 20, 2022

6.20.2022

Warm-up
8 minutes

30 second easy row
10 air squats
10 med ball thrusters
10 PVC pass through
10 scap retractions

Front Squat (Weight)
5×4
as many heavy sets as you can of the 5
Metcon (Time)
10 rounds for time

15/12 calorie Row
15 wall balls (20/14)

rest 1 minute between rounds