CrossFit WOD, June 15, 2025

Running warm-up | 6:00

1 set:
200-meter jog
:30 running position drill/leg
:30 pulling in place drill/leg
200-meter run

Dynamic warm-up | 8:00

2 sets:
10 banded pull-aparts
10 hollow rocks
5 elbow-to-insteps/leg
10 alternating plank shoulder taps
10 good mornings
10 scap pull-ups

– SPICY –

AMRAP 20:
2 rope climbs
100-m run
20 AbMat sit-ups
100-m run
20 KB swings (35/53 lb)

– MEDIUM –

AMRAP 20:
2 rope climbs
100-m run
20 AbMat sit-ups
100-m run
20 KB swings (26/35 lb)

– MILD –

Every 5:00 for 4 sets:
2 pull-to-stands
100-m run
12 AbMat sit-ups
100-m run
12 KB swings (18/26 lb)
– Rest with the remaining time in each interval.

– SEASONED –

AMRAP 20:
2 rope climbs
100-meter run
20 AbMat sit-ups
100-meter run
20 kettlebell swings (26/35 lb)

2 sets:
:30 cobra stretch
:30 elbow-to-instep/side