Warmup:

1:00 Echo Bike

Walking Lunge 30’

Walking Kicks 30’

Butt Kickers 30’

High Knees 30’

A-Skip 30’*

B-Skip 30’*

Super Squat Hip Sequence **

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats

Videos courtesy of Runify and Mobility WOD, respectively.

 

S/S/S:

Front Squat

5X5

Increase weight ea set

 

Compare to 5June2026

Video courtesy of CrossFit HQ.

We finish off our re-test week with our Front Squat 5X5 re-test.  Keep those elbows high to make that shelf with your shoulder!  Make it your personal mission to go heavier per set than you did on 5June.

 

WOD:

Every 4 Min for 4 Sets:

200m Run

20/17 Cal Echo Bike

 

-Score each round separately

-time cap per round – 3:00

Video courtesy of Monroe Miller.

Hit the 200m run at a good pace, but leave a little in the tank to tackle those cals on the bike.

 

Scaling Options:

Run -> 250M Row

 

Cool Down:

Couch Stretch – 1 Min per side

 

Banded Hamstring stretch – 1 Min per side