Workout of the Day
ASSISTANCE
3 Sets for Quality:
6-8 ea side single leg DB RDL with foot on wall @ 3 sec down
30 sec weighted forearm plank
100′ ea side: contralateral carry
Notes:
For the carry, use a KB at your side, and either a KB or DB overhead.
SKILL WORK: Double Unders
METCON
“JUNETEENTH”
AMRAP 15:00
6 Deadlifts @ 225/155
19 Sit Ups
18 Push ups
65 DU’s
Notes:
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the U.S.
David and Whit co-wrote this WOD using the date of this national holiday: 6/19/1865
Here is some History on Juneteenth.
DL should be moderate weight for you and unbroken.
Push ups to be done in 1-3 sets. Scale volume or to elevated push ups as needed.
Scale back the DU volume or substitute the movement as needed so you spend no more than 90 sec per round there.
CrossFit Group Class Programming Template (WK2/6)
Happy Father’s Day to all our amazing CFSBK dads out there!!