11. Juni 2025
Juni
11
GENERAL MOBILITY
10 Groiners
6 Bootstrappers
5 Up/Down Dog
10 Cat/Cow
Into…
SPECIFIC WARM-UP
3 ROUNDS
15 Air Squats → 10 WB Thrusters → 10 Wall Ball Shots
10 KB Deadlifts → 10 Russian KB Swing → 10 KB Swings
8 Standing Vertical Jumps → 10 20” Box Jumps → 10 24” Box Jumps
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
http://www.crossfit.com/mt-archive2/007741.html
FOR TIME
50-40-30-20-10
Wall Balls (14/10)
Box Jumps (20)
KB Swings (35/26)
(Score is Time)
KG WB: (6/5)
KG KB: (16/12)
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
IN TEAMS OF 2…
400m Run
40m Walking Lunges
30 Cal Ski
20 Burpee Broad Jumps
*Partners will complete the 400m Run together. All other movements will be split as needed.
(Score is Time)
KG WB: (9/6)
KG KB: (24/16)