- by Brice Helms
- 0 minute read
CrossFit WOD, June 12, 2025
CrossFit – Thu, Jun 12
General Warm-up
Running warm-up | 6:00
1 set:
100-meter jog
:30 seconds of skipping
100-meter jog (a little faster)
:30 seconds of butt kickers
100-meter run
:30 seconds of high knees
100-meter run (workout speed)
Band work | 3:00
3 sets:
10 band pass-throughs
10 band pull-aparts (hands at chest height and pull to your chest)
10 band pull-aparts (hands at waist level and pull to your waist)
Workout (Time)
Skill Work (Checkmark)
Post-workout:
- Have athletes spend 10 minutes playing around with the different drills on the low rings.
- Rest as needed.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– SPICY –
For time:
400-m run
40 ring dips
30 deadlifts (125/185 lb)
20 double-DB step-ups (35/50 lb) (20/20 in)
400-m run
– MEDIUM –
For time:
400-m run
40 jumping ring dips
30 deadlifts (105/155 lb)
20 double-DB step-ups (20/35 lb) (20/20 in)
400-m run
– MILD –
For time:
200-m run
20 foot-assisted ring dips
20 deadlifts (55/75 lb)
20 step-ups (20/20 in)
200-m run
– SEASONED –
For time:
400-meter run
40 ring dips
30 deadlifts (95/135 lb)
20 double-dumbbell step-ups (20/35 lb) (20 in)
400-meter run