CrossFit WOD, July 6, 2025

Dynamic warm-up

AMRAP 5:
100-meter shuttle run
10 banded pull-aparts to chest
10 banded pass-throughs
10 banded shoulder press
– Shuttle run is 25 meters out and back twice.

AMRAP 5:
50 single-unders
10 banded face pulls
10 banded pass-throughs
10 banded pull-aparts to waist level

– SPICY –
For time:
15-12-9-6-3
Box jumps (24/30 in)
10-8-6-4-2
Overhead squats (105/155 lb)

– MEDIUM –
For time:
15-12-9-6-3
Box jumps (20/24 in)
10-8-6-4-2
Overhead squats (75/115 lb)

– MILD –
For time:
10-8-6-4-2
Box jumps (12/18 in)
10-8-6-4-2
Overhead squat (35/45 lb)

– SEASONED –
For time:
15-12-9-6-3
Box jumps (20/24 in)
10-8-6-4-2
Overhead squats (65/95 lb)

Post-workout
2 sets:
3 Turkish get-ups/side
– Rest as needed between sets.
– Athlete’s choice of load.

1 set:
:45 foam roll calves/side
1:00 foam roll upper back