Workout of the Day

CrossFit WOD, June 9, 2022

6-9-22

Warm-up
1. Hip Halo Activation
2. 2 Sets:
1:00 Row
15 Banded Good Morning
10 Inchworm w/Push Up
10 Box Jump w/Step Down
-Then-
Build to deadlift weight.
Metcon (Time)
Joey

Joey a.k.a. Dr. Drake Ramoray
15:00-35:00

6 Sets:
10 Deadlifts (275/185)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
scale option
6 Sets:
10 Deadlifts (225/155)
8 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-

Scoring: Time

TARGET SCORE
Target Time each set: sub 1 minute

Time Cap each set: 1 minute 30 seconds

Metcon (Time)
mini pump

Mini-Pump – Upper Body Anterior
38:00-60:00

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality
15 Flat Bench DB Chest Fly@ light weight – maintain control and quality
12 DB Preacher Curl (each side)@ light weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time