CrossFit WOD, June 13, 2025

Dynamic warm-up | 8:00

1 set:
1:00 bike, ski, or row (slow)
5 inchworm + push-ups
10 alternating Cossack squats

1 set:
1:00 bike, ski, or row (moderate)
10 alternating Spiderman stretches
8 counterbalance plate squats

1 set:
1:00 bike, ski, or row (fast)
10 alternating Samson stretch lunges
6 wall-facing squats

– SPICY –

EMOM 15:
8 burpees
8 wall-ball shots (14/20 lb) (9/10 ft)

– MEDIUM –

EMOM 15:
6 burpees
6 wall-ball shots (10/14 lb) (9/10 ft)

– MILD –

EMOM 15:
3 burpees
3 wall-ball shots (6/10 lb) (9/10 ft)

– SEASONED –

EMOM 15:
8 burpees
8 wall-ball shots (10/20 lb) (9/9 ft)

Post-workout

Accumulate:
30-50 GHD hip extensions or banded good mornings

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves