WOD
 | Mon, Jun 5 2023 |  |
| CrossFit 20230605 | Home WOD 20230605 | Other Results | Mobility Bingo Challenge |
CrossFit 20230605
(Weight)
WARM-UP:
2:00 bike, row, or run
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or run
SKILL/STRENGTH: 5 sets
:30 hand-release push-ups
:30 ring support hold
WOD:
3 deadlifts
– Maintain same load across all sets
– Rest 2:00 between sets
INTENDED STIMULUS
Heavy day
Lift 80%+ of 1-rep-max deadlift
STRETCHING: 2 sets
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
| 0% |  | |  | 0% |
| Wayne | 315 Rx | | | Marcus | 290 Rx | | | James H | 235 Rx | | | Matt | 215 Rx | | | Tricia | 185 Rx | | | Tracy B | 175 Rx | | | Tracy L | 165 Rx | | | Amelia | 145 Rx | | | Ana | 125 Rx | | | Wake | 40 Rx | |
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Home WOD 20230605
(Weight)
WARM-UP:
2 sets:
:20 Samson stretch
10 unweighted good mornings
10 push-ups
10 DB bent over rows
10 PVC overhead squats
1 set:
10 air squats
5 DB suitcase deadlifts/arm
10 air squats
10 DB deadlifts
SKILL/STRENGTH:
:30 hand-release push-ups
:30 handstand hold
WOD: 5 x AMRAP x 1
EQUIPMENT
20 air squats
Max-rep DB deadlifts
– Rest 2:00 between AMRAPs
BODYWEIGHT
Every 3:00 x 5 sets:
20 air squats
15 supermen
20 unweighted good mornings
:45 plank hold
STRETCHING: 2 sets
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
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Mobility Bingo Challenge
Jun 1, 2023 - Jun 30, 2023 (Individual Goal 6) 
Pick up a Mobility Bingo card from the gym.
Perform the stretching portion of the daily WOD as prescribed. Mark your bingo card with the movements you performed that day.
Record each Bingo you complete throughout the month. Try to get at least 6 for the month.
Maximum number of Bingos on a card is 12 (full blackout). If you black out your card before the end of the month then pick up a new card at the gym.
Note: some movements are similar, don't confuse them. For example: a Banded Lat stretch is different than a Lacrosse Ball Lat stretch.
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