- by Brice Helms
- 0 minute read
CrossFit WOD, June 18, 2025
CrossFit – Wed, Jun 18
Warm-up
Running line drill warm-up
2 rounds:
200-meter run
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Band warm-up
2 sets:
10 steps banded monster walk, forward
10 steps banded monster walk, backward
10 banded sumo-stance good mornings
Workout (Time)
– SPICY –
7 rounds for time of:
30 double-unders
200-m run
– MEDIUM –
7 rounds for time of:
15 double-unders
200-m run
– MILD –
7 rounds for time of:
15 single-unders
100-m run
– SEASONED –
Same as Rxd
Skill Work (Checkmark)
Post-workout
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.
Stretching (Checkmark)
1 round:
1:00 calf foam roll/side
1:00 quad foam roll/side