WOD
 | Thu, Jun 18 |  |
 Coach BWe are definitely expecting you to hit the gas pedal today! 🏎️ 🔥We have a couplet that pairs the rower with taller-than-normal box jumps - 3:00 for 8 rounds. The goal is to work hard each round, knowing you have some rest coming. |
| CrossFit 20260618 | Strength + Skill 2026 0618 |
CrossFit 20260618(Time) WARM-UP: 200m walk 1:00 row | 5 strokes of legs + lean back only (arms stay straight) into full rowing strokes for the remainder of the minute 10 jumping jacks 5 broad jumps, moderate effort 10 box step-ups 1:00 row | 5 strokes of legs + lean back only (arms stay straight) into full rowing strokes for the remainder of the minute 10 jumping jacks 10 air squats 5 box jumps + step-down, low height 1:00 row | 5 strokes of legs + lean back only (arms stay straight) into full rowing strokes for the remainder of the minute 10 jumping jacks 5 box jumps + step-down, moderate height 3 box jumps + step-down, workout height WOD MOVEMENT REVIEW & WARM-UP: Rowing + Box jump WOD: Every 3:00 for 8 rounds Rx: STIMULUS 1:30 or less each round 250m row 5 box jumps (30/24) – Record the time for each round MODIFICATIONS: -Row, modify distance to complete in 1:00 or less -Box jump, modify box height STIMULUS NOTES: 1:30 or less each round Taller-than-normal box jumps Fast pace on the rower and right into the box jumps Intended interference with leg fatigue ACCESSORY + STRETCHING: On a 10:00 clock: Back lever practice 1:00 foam roll quad/leg 1:00 calf stretch/leg
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