WOD
 | Tue, Jun 2 |  |
 Coach BWe have a 'land and sea' WOD for you today— running 🏃🏼♀️ and rowing 🚣♀️! Read through on how to strategize today's WOD: |
| CrossFit 20260602 | Strength + Skill 2026 0602 |
CrossFit 20260602(Time) WELCOME TO JUNE! June's Focus: Gas Pedal You should expect high-power, short-duration efforts that will challenge you to keep the gas pedal down. We're transitioning from longer conditioning efforts to hard, high power output workouts. We'll be helping you to find loads and skill levels that allow you to feel the intended stimulus of each workout while maintaining high intensity. WARM-UP: 200m walk Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks 200m run at a warm-up pace A skips B skips High knees Butt kicks Karaoke Skipping (forward/back) 200m run at a moderate pace WOD MOVEMENT REVIEW & WARM-UP: 1 set: 1:00 row at workout pace – Athletes monitor split time and confirm pacing target 1 set: 200m run 200m row – Use workout pace – Confirm rower setup, substitutions, and scaling option WOD: For time Rx: 25:00-33:00 STIMULUS 1000m run 200m row 800m run 400m row 600m run 600m row 400m run 800m row 200m run 1,000m row MODIFICATIONS: -Overall distance, e.g., 800-200-600-400-400-600-200-800 STIMULUS NOTES: Time cap 35:00 Aim to run at a 2:00-2:30/400m pace (15:00-18:00 total run time). Aim to row at a 1:45-2:30/500m pace (10:30-15:00 total row time). Maintain a consistent effort as the distances change STRETCHING: 1:00 standing calf stretch 1:00 butterfly :30 seated hamstring stretch each leg
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