23. Jun
CrossFit WOD, June 23, 2023
CrossFit – Fri, Jun 23
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> </p><p>Before workout:</p><p>3 Sets<br />:30 Echo Bike (moderate)<br />25ft lunge<br />10 Hanging Scap Retraction<br />1 halfway rope climb</p>
Bench Press (Every :90 x 5 sets:
3 reps @ 6/6/7/7/7 of 10 RPE)
3 reps @ 6/6/7/7/7 of 10 RPE)
Cookeville Slice (Time)
<p>3 rounds<br />24/20 Calorie Echo Bike<br />100ft Double DB Lunge (50×2/35×2)<br />6 Rope Climbs<br />*Split all reps as desired<br /><br />*Individual Version:<br />3 rounds<br />12/10 Calorie Echo Bike<br />50ft Double DB Lunge (50×2/35×2)<br />3 Rope Climbs</p>
Accessory work
<p>10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE<br />8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE<br />6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE<br />4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE<br />2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE</p>