WOD — June 11, 2026

CrossFit – Thu, Jun 11

General Warm-up

EMOM 6 minutes:

300/200m Airbike or 150/125m Row

Max Handstand hold in time remaining

For time* (Time ↓ Shorter is Better)

50 Strict HSPU

30 Strict HSPU

50 DB Strict Press

*Complete in as fewest sets as possible. Time cap for all options: 8 minutes

9min AMRAP (2 Rounds for reps)

AMRAP 3 minutes

500/400m Air Bike

Max Distance Row in time remaining

Rest 3:00

AMRAP 3 minutes

250/225m Row

Max Distance Air Bike in time remaining

Score 1- Cal Row

Score 2- Cal Bike

Feel: Gas

Pace: Reach

Target Score: 500m+ on the max row & 1000m+ on the max air bike

Zone 2 Run or Bike (Checkmark)

12:00 Zone 2 Warm Up

45:00-90:00 Run or Bike @ Zone 2

12:00 Zone 2 Cool Down

Your Zone 2 today should stay between 160bpm minus your age and 180bpm minus your age.

Warm up:

Build from resting heartrate to 180bpm minus your age slowly over 12:00. This will feel incredibly slow, but will help your session a lot. Feel free to mix up machines, but end on rower.

Cool down:

Spend 4:00 on the rower, keeping your heartrate above 150bpm minus your age, then slowly work down to resting for the next 8:00 on any machine or walking.