CrossFit WOD, June 23, 2025

1 set:
200-meter jog
:15 arm circles forward (small)
:15 arm circles forward (large)
:15 arm circles backward (small)
:15 arm circles backward (large)
10 PVC pass-throughs
5 PVC around-the-worlds/direction
5 Cobra stretchese to downward dogs

Shuttle run | 3:00

Movement // Focus
2 shuttle runs // Lower the center of mass as you transition to change directions.
2 shuttle runs // Perform either a 180-degree turn before touching or turn 90 degrees, touch, and turn an additional 90 degrees before running; ensure you’ve turned fully before you begin to accelerate.
2 shuttle runs // Pick up the pace as you press off the back foot to start the run back.

Progressive warm-up | 6:00

1 set:
5 shuttle runs
10 ring rows

1 set:
5 shuttle runs
5-10 feet-elevated ring rows

1 set:
5 shuttle runs
10 scap pull-ups

– SPICY –
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

– MEDIUM –
25-20-15-10-5 reps for time:
Pull-ups
– 8 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

– MILD –
20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

– SEASONED –
Same as Rx’d

Post-workout
8 sets:
:20 hollow rocks
:10 rest

1 set:
1:00 Spiderman stretch/side
1:00 child’s pose stretch