01. Jun
CrossFit WOD, June 1, 2023
CrossFit – Thu, Jun 1
Warm up
<p>banded 7’s and hip halo</p><p>2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><p>2-3 Sets<br />:30 Row (moderate)<br />10 Single Leg DBRDL (each leg)<br />10 Step Back Lunges<br />:20 Side Plank (each side)<br />10 Kip to Swing<br />-Then-<br />Warm Up to Back Rack Lunge weight.</p>
Bench Press (3 Wide Grip Bench Press @ 7/7/8/8/9 of 10 RPE
*10 Lat Pull Downs or Banded Lat Pull Downs after each set.)
Metcon (Time)
<p>For time:<br />10-20-30 steps<br />Back Rack Lunge (135/95)<br />30-20-10<br />Toes to bar<br /> </p>
<p>Target Time:sub 7 minutes</p><p>Time Cap:10 minutes</p>
Accessory work
<p>3-4 Sets:<br />6 DB Bent Over Row – RPE 8<br />12 Underhand Barbell Row – RPE 7<br />25 Ring Rows – RPE 6<br />-Rest 2:00-3:00 b/t sets-<br /><br />*Log score as weight on DB for Bent Over Row</p>