27. Jun
CrossFit WOD, June 27, 2022
06/27/2022
Warm-up
Warm-up
Hip Halo
– then –
2 rounds
10 band air squat
5 lateral box step ups (ea side)
5 BB back squats
– then –
2 rounds
10 band air squat
5 lateral box step ups (ea side)
5 BB back squats
SQUAT Complex (E2MOMx 5 sets complete the following)
Complete the following
Metcon
Metcon (Time)
"Everything’s Bigger in Texas"
BCS On-line Qual
BCS On-line Qual
21-15-9
Burpee Box jump over (24/20)
Over head Squat (135/95)
11:00 time cap
Accessory Work
Metcon
3 sets for quality
10 double DB Paused Bulgarian Split Squat
*2 sec pause @ bottom
10 single arm DB row
*pause @ top of row
1 pause back squat + 2: 1/4 back squat + 2 back squat @ 6/10 RPE
2 sets
1 pause back squat + 1: 1/4 squat + 2 back squat @ 7/10 RPE
1 set
1 pause back squat + 1: 1/4 squat + 1 back squat @ 7.5/10 RPE