CrossFit WOD, July 2, 2025

CrossFit – Wed, Jul 2

Warm-up

Dynamic warm-up

3 sets:
10 air squats
10 push-ups
10 sit-ups

:45 Bike

Strength

Shoulder Press (5 x 5 Building in weight)

5 x 5 Strict Presses

– From the ground

Workout (Time)

– SPICY –
21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal Echo bike

– MEDIUM –
21-15-9-21 reps for time:
Sumo deadlift high pulls (55/75lb)
Push presses (55/75 lb)
Cal Echo bike (15-12-9-15 calories)

– MILD –
15-10-5-15 reps for time:
Sumo deadlift high pulls (35/45 lb)
Push presses (35/45 lb)
Cal Echo bike

– SEASONED –
For time:
21-15-9-21
Sumo deadlift high pulls (45/65 lb)
Push presses (45/65 lb)
15-12-9-15
Cal Echo bike

Stretching (Checkmark)

1 round
:30 side plank/side
1:00 foam roll upper back
:30 side plank/side
1:00 foam roll lats/side
:30 side plank/side

Talk with a coach about your goals, get the plan to achieve them.

Fill out the form below to get started