- by Brice Helms
- 0 minute read
CrossFit WOD, July 4, 2025
CrossFit – Fri, Jul 4
Warm-up
Dynamic warm-up
1 set:
200-meter jog
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
10 banded side steps (right)
10 banded side steps (left)
1 set:
200-meter run
10 scap push-ups
10 alternating single-leg toe touches
10 scap pull-ups
10 good mornings
10 up-downs
Workout
Rankel (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
https://www.crossfit.com/workout/2011/01/07#/comments
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
https://www.crossfit.com/workout/2011/01/07#/comments
Stretching (Checkmark)
1 set:
1:00 banded good mornings
1:00 cat-cow
:30 doorway pec stretch/side”
– SPICY –
AMRAP 20:
6 deadlifts (155/225 lb)
7 burpee pull-ups
10 KB swings (53/70 lb)
200-m run
– MEDIUM –
AMRAP 20:
6 deadlifts (125/185 lb)
7 burpee pull-ups
10 KB swings (35/53 lb)
200-m run
– MILD –
AMRAP 20:
5 deadlifts (65/95 lb)
5 burpee jumping pull-ups
10 Russian KB swings (18/26 lb)
150-m run
– SEASONED –
Same as Rx’d