WOD — June 25, 2026

CrossFit – Thu, Jun 25

General Warm-up

Alternating Movement EMOM 6 minutes (2 rotations)

200m Run (150 scaled)
10 Hanging Knee Raises
10 Medball Squat Cleans

For time (Time)

300m Run

3 Rope Climbs

300m Run

9 Squat Cleans 185/125lbs

Feel: Gas

Pace: Reach

Target Score: Sub 7 minutes

Firebreather: Sub 5 minutes

10 min EMOM (Checkmark)

Min 1: 10-12 GHD Situps

Min 2: 30-40 Double unders

Extra Credit (Checkmark)

Zone 2 Row

12:00 Zone 2 Warm Up

45:00-90:00 Row @ 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.