CrossFit WOD, June 17, 2025

Dynamic warm-up

3 sets:
20 jumping jacks
10 kettlebell deadlifts
Single-arm kettlebell overhead carry/arm (25 ft)
10 kettlebell bent-over rows
10 kettlebell goblet squats

– SPICY –
5 rounds for time of:
12 single-arm KB snatches (35/53 lb)
15 hand-release push-ups
30 air squats

– MEDIUM –
5 rounds for time of:
12 single-arm KB snatches (18/26 lb)
9 hand-release push-ups
30 air squats

– MILD –
5 rounds for time of:
12 single-arm Russian KB swings (12/18 lb)
9 hand-release push-ups from the knees
10-20 air squats

– SEASONED –
5 rounds for time of:
12 single-arm KB snatches (26/35 lb)
15 hand-release push-ups
30 air squats

Pre-workout
5 sets/arm:
1 single-arm Russian KB swing
1 single-arm KB swing + pull back
1 single-arm KB snatch

1 set:
1:00 foam roll quads/side
:30 hollow hold
1:00 foam roll upper back
:30 hollow hold
1:00 foam roll lats/side
0:30 hollow hold