CrossFit WOD, June 14, 2021

by | Jun 12, 2021 | WOD

Ash Gray

Workout
1-Mile Run (Time)
Max Effort 1-Mile Run

On a 16:00 Clock:
From 0:00 – 12:00:
1600m Run

– LEVEL 2-
Same as RX

– LEVEL 1 –
Same as RX

Handstand Walk (From 12:00 – 16:00: Max Distance Handstand Walk)
– LEVEL 2-
From 12:00 – 16:00:
Pike Walks Around Box

– LEVEL 1 –
From 12:00 – 16:00:
Max Distance Bear Crawl

Accessory
Metcon
On a 7:00 Clock:
Accumulate Handstand Push-ups, Pike Push-ups, or Seated DB Strict Press

Stretching
Metcon
3 Sets:
:30 Press Up Hold
:30 Quad Stretch / Leg

Extra Work
Overhead Squat (Every 2:30 x 6 Sets: 4 Overhead Squats)
Metcon (AMRAP – Reps)
– STRENGTH 2 –
AMRAP 12:
Strict Muscle-ups
Metcon (Calories)
– ENGINE 1 –
8 Rounds For Calories:
:20 Bike
:20 Row
– Rest :10 after the bike and after the row.
Metcon (Time)
– SKILL 1 –
3 Sets:
12 Unbroken Single-Leg Squats
12 Strict Handstand Push-ups