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WOD

CrossFit WOD, June 16, 2022

By June 15, 2022No Comments

6.16.2022

Warm-up
[3-6:00] 3: 00 Cardio of choice increase pace every minute

Specific Prep
[6-15:00] Handstand Walk warm up and Progressions

Metcon
[15-55:00]
Ramble On (AMRAP – Rounds and Reps)
AMRAP 40:00 at SUSTAINABLE pace

1000m row
2 mi. Bike
30-60s Passive Hang
800m Row
1mi bike
30-60s plank hold
500m Row
.5 mi Bike
30-60s Handstand Walk Practice -or- Bear Crawl

CC: SUSTAIN/RECOVER
IF HSW isn’t your bag, choose any gymnastics skill you want to work on and use the time in this workout to hit some progressions.

Cool Down/Stretch
[55-60:00] 1:00/1:00 Couch stretch
30s/30s Thread the needle
1:00/1:00 Pigeon pose

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