Workout of the Day

CrossFit WOD, June 14, 2022


1. Banded 7s – perform 7 reps of each movement

2. 2 Sets
1:00 Echo Bike (OR Assault Bike)
20 Alt. Leg V-Up
10 Single Arm High Pull R/L (Light-Moderate)
10 Burpee
5 Box Get Over

3. Workout Prep
1 Set: (at workout pace)
4/3 Calorie Echo Bike (OR Assault Bike)
4 Toes to bar
2 Dumbbell Snatches (at workout weight)
2 Burpee Box Get Over (at workout height) (OR Burpee Box Jump Over)

Metcon (Time)
the black pearl

The Black Pearl

For time:
2km Echo Bike
30 Toes to Bar
50 Dumbbell Snatches (70/50)
30 Toes to Bar
20 Burpee Box Get Overs (48/40)

*Sub 3km Assault Bike for Echo Bike and 30 Box Jump Over (24/20) for Burpee Box Get Overs if needed for Rx’d

Scoring: Time

Time Cap: 16 minutes

Metcon (Time)
mini pump

Mini-Pump – Upper Body Anterior
3 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
5 (each side) Alt. DB Incline Bench + 5 Double DB Incline Bench @ moderate weight – maintain quality
15 Incline Bench DB Chest Fly @ light weight – maintain control and quality
12 (each side) Standing Alternating DB Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

Accessory Work
Mayhem Gymnastics [MG] Pistol Squat Cycle (OPTIONAL)
2 Rounds
25′ Handstand Walk
25 Pistol Squats (Right Leg)
25′ Handstand Walk
25 Pistol Squats (Left Leg)
25′ Handstand Walk

Scoring: Time

Athletes Notes

Target Time: sub 12 minutes

Time Cap: 20 minutes (we want you to work through it even if you move slower! The aim is to get the work done!)