CrossFit WOD, June 30, 2025

CrossFit – Mon, Jun 30

Warm-up

Squat warm-up

2 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats

Strength Day

Back Squat (Weight)

– SPICY –

For load:
3-3-3-3-3-3-3
Back squat

– MEDIUM –
Same as Rx’d

– MILD –
For load:
5-5-5-5-5-5-5
Back squat

– SEASONED –
Same as Rx’d

Strength (Checkmark)

Push-up Challenge – Bring Sally Up

“Flower” by Moby –

“Bring Sally up” – athletes hold top of push-up

“Bring Sally down” – athletes hold bottom of push-up- chest not touching ground. Athletes can perform push-ups from toes or knees.

Click the check mark if you were able to complete ALL the reps of the song.

Stretching (Checkmark)

Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)

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