CrossFit WOD, June 16, 2025

CrossFit – Mon, Jun 16

Warm-up

Conditioning warm-up

3 sets:
:50 easy row
:10 hard row

3 sets:
:50 easy bike
:10 hard bike

3 sets:
:50 easy shuttle run
5 fast burpees

Dynamic stretching

1 set:
5 inchworms
10 alternating Samson stretches
15 unweighted good mornings

Strength Day

Deadlift (Weight)

– SPICY –
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.

– MEDIUM –
Same as Rxd

– MILD –
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a heavy single rather than a 1-rep max.

– SEASONED –
Same as Rxd

Stretching (Checkmark)

1 set:
:45 scorpion stretch/side
1:00 standing pike stretch

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