CrossFit WOD, June 25, 2025

CrossFit – Wed, Jun 25

Warm-up

Dynamic warm-up | 6:00

1 set:
Partner 1 | 1:00 row
Partner 2 | Alternating Spiderman stretches
– Switch after partner 1 finishes the row.

1 set:
Partner 1 | 1:00 row
Partner 2 | 5 elbow-to-insteps/leg
– Switch after partner 1 finishes the row

Workout (Time)

– SPICY –
For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.

– MEDIUM –
Same as Rx’d

– MILD –
For time with a partner:
150/200-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold from the knees with each transition.

– SEASONED –
Same as Rx’d

Strength (AMRAP – Rounds and Reps)

Post-workout
AMRAP 6:

20 band pull-aparts
10 DB Strict Press (20/35)

Stretching (Checkmark)

1 set:
1:00 standing pike stretch (legs narrow)
1:00 standing pike stretch (legs wide)
1:00 foam roll upper back

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