CrossFit WOD, June 19, 2025

Dynamic warm-up

2 rounds:
:30 jumping jacks
10 scap pull-ups
10 alternating Spiderman twists
10 air squats

Squat therapy

1-2 sets:
5 wall-facing squats
– Stop and hold for :02 after initiating, above parallel, and below parallel.

– SPICY –
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)

– MEDIUM –
For time:
15-12-9
Toes-to-bars
12-9-6
Front squats (105/155 lb)

– MILD –
For time:
15-12-9
Hanging knee raises
12-9-6
Front squats (35/45 lb)

– SEASONED –
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (105/155 lb)

Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.

1 set:
:30 banded shoulder stretch/side
:45 couch stretch/side