CrossFit WOD, June 13, 2022
6.13.2022
Warm-up
Shoulder Press (Weight)
5×4
Strict press
Try to stick to a challenging weight for all 5 sets
Metcon (AMRAP – Reps)
Every 3 minutes starting on the 0:00 x 10
500/400 meter row
max body weight reps
Even rounds: Push ups
Odd rounds: sit ups
**scale to always have minimum 45 seconds for push ups/sit ups
mods:
400/350 meter ski erg
27/18 cal AB
400 meter run
8/6 cal bike
8 push up to down dog
8 hollow rocks
8 scap retractions
8 kip swings