CrossFit WOD, June 23, 2021

December 12, 2022
CrossFit WOD, June 23, 2021



2 Rounds
A-T-Y-W x 8 Reps (each) with 5# Plates
Scapular Pull-Ups x 10 Reps
Kip Swings x 10 Reps
V-Outs x 10 Reps
Hollow Rocks x 10 Reps



Metcon (AMRAP - Reps)

10:00 EMOM
6-10 Toe to Bar*

*pick a consistent number and work on hitting high quality linked reps

BUILD: 8-12 Straight Leg Raise -or- Hanging Knee Raise
OPEN(RX+): 8-12 Toes to Bar



Pepper (Calories)

6 Sets x 3:30 AMRAP
400m Run
18/14 Cal Bike
Max Burpees in Remaining Time

OPEN (RX+): 400m run + 20/16 Cal Bike + AMRAP burpees
There is no rest today. each round flows into the next.
The score is total number of burpees after 6 rounds.
Choose a distance on the run and bike so that you get at least 30s eeach round for burpees (while keeping your pace on the run/bike consistent).

Pepper (BUILD) (AMRAP - Reps)

6 Sets x 3:30 AMRAP
200m Run
15/12 Cal Bike
Max Burpees in Remaining Time

Cool Down/Stretch

:30/:30sec Calf Stretch
1:00/1:00 Pigeon Pose
1:00/1:00 Couch Stretch
1:00/1:00 Banded Lat Stretch

Accessory Work

Metcon (2 Rounds for reps)

Part A
3 Rounds
100ft/100ft Lateral Sled Drag
100ft Reverse Sled Drag

Part B
3 Sets
10-15 Inverted Rows
1:00 Weighted Plank

Metcon (AMRAP - Reps)

4-5 Sets
1-2 Strict Muscle-Ups
2-4 Kipping Muscle-Ups
2-4 Strict Dips
R: as needed b/s
Scale #1: 3 Kipping Ring Muscle-Ups + 5/4 Strict Dips x 5 Sets
Scale #2: 3-4 Toenail Spot Strict Ring Muscle-Ups + 15sec Dip Support Hold on Final Rep
Scale #3: 5 Strict False Grip Ring Row Transitions x 5 Sets (slowly through the transition)

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