CrossFit WOD, June 20, 2025

Dynamic warm-up

1 set:
1:00 easy row
:30 band pull-aparts
:30 push-ups from the knees
10 scap pull-ups

1 set:
:30 hard row
:30 band pull-aparts
:30 push-ups
10 scap pull-ups

1 set:
250-meter row

– SPICY –
For time:
Handstand walk (100 ft)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row

– MEDIUM –
For time:
Handstand walk (50 ft)
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 partial wall walks
1,000-m row

– MILD –
For time:
50 plank shoulder taps
700-m row
20 pike push-ups
700-m row
10 inchworm + push-ups
700-m row

– SEASONED –
For time:
100 handstand shoulder taps
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 wall walks
1,000-m row

1 set:
1:00 lacrosse ball tricep/side
1:00 lacrosse ball shoulder/side