WOD
 | Fri, Jun 16 2023 |  |
 | Welcome: Carlos |
| CrossFit 20230616 | Home WOD 20230616 | Mobility Bingo Challenge |
CrossFit 20230616
(Time, Rx2, Rx3)
WARM-UP: EMOTM x 6mins
Min 1 | inchworm + push-up
Min 2 | hollow rocks
WOD WARMUP
PARTNER WOD FRIDAY!: 3 rounds for time
100m synchro walking lunge
200 double-unders
400m med-ball carry (20/14)
– Break up the double-unders between partners and switch who carries the ball as needed
Rx2 100 double-unders, 14/10
Rx3 200 single-unders, 10/8
INTENDED STIMULUS
23:00-30:00
3:00-4:00 for lunging/round
2:00-3:00 for the double-unders/round
2:00-3:00 for the carry round
Synchronized walking lunges require slow, deliberate movement
Start at moderate pace and try to increase speed throughout the workout
Encourage short breaks and transitions on the double-unders and switch who carries the medicine ball often to maintain pace
STRETCHING:
1:00 pigeon pose/side
| 0% |  | |  | 0% |
| Marcus | 28:10 Rx2 | The Talkers | | Coach B | 28:10 Rx2 | The Talkers | | Brook | 29:11 Rx3 | | | Tracy B | 29:11 Rx3 | | | Jenn | 31:32 Rx3 | Jegan | | Megan M | 31:32 Rx3 | Jegan | | Andrew | 34:20 Rx3 | AK | | Carlos | 19:07 | 1/2 reps, 2 rounds, w/ Coach Jeff |
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Home WOD 20230616
(Time)
WARM-UP
3 sets:
50 single-unders
10 walking lunge steps
50-ft DB suitcase carry/arm
2 sets:
:30 synchro walking lunges
:30 double-unders
100-m DB carry/partner
– Rest as needed
SKILL/STRENGTH: Accumulate
2:00 single-arm DB overhead hold/arm
10 reps of squat therapy
WOD: 3 rounds for time with a partner
EQUIPMENT
100m synchro walking lunge
200 double-unders
400m DB carry
– Break up the double-unders between the partners and switch who carries the DB as needed
– Use one DB
BODYWEIGHT
100m synchro walking lunge
200 lateral line hops
400m weighted carry
– Break up the double-unders between the partners and switch who carries the load as needed
STRETCHING:
1:00 pigeon pose/side
| 0% | | | | 0% |
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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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