CrossFit WOD, June 16, 2018

June 16th

Warm-up
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (Time)
3 Mile partner relay
*Must do 400’s

20 Minute cap.
Metcon (Time)
At 20 minute mark begin:

42-30-18
Toes to bar (V-ups)
Cals on machine

Bike or row or ski just stay on one machine for the whole wod.

Partners can break up work as they wish.

15 minute cap.

Metcon (Time)
At 35 minute mark begin:

L2= 50 Burpee pull ups
L1=75 Burpees

Partners can break up reps as they wish.

No cap.