Weekly CrossFit & Function Workouts 06/16/25 – 06/22/25

Monday 06/16/25:
CrossFit:
CrossFit Total
1rm Back Squat
1rm Strict Press
1rm Deadlift

Function:
3rm: Sandbag Squat
5rm: KB Z-Press
10rm: KB Deadlift

Tuesday 06/17/25:
CrossFit & Function:
10 Rounds For Time:
5 Box Jumps
10 DB Floor Press (50/35)’s
12/10 Calorie Bike Erg
rest :60 after each round

Wednesday 06/18/25:
CrossFit & Function:
3 Attempts at Max set of Strict Pull-ups
rest 3 minutes between attempts
*if you use a band, remember which color for retesting purposes
+
EMOM 20:
Station 1 – 12 KB Deadlifts
Station 2 – 10 Supinated Ring Rows/Inverted Rows
Station 3 – 14 Pronated Seated Band Rows
Station 4 – :30 Barbell Rollouts
*can be hanging or ring/box supported

Thursday 06/19/25:
CrossFit & Function:
Every 6 minutes x 30 minutes
15/12 Cal Ski
2 Wall Walks
10 Overhead Squats 75/55

Friday 06/20/25:
CrossFit:
Barbell Reverse Lunges x 12 reps alt.
rest 2 minutes x 3 sets
+
4 Rounds for time
400m Run
100m Farmers Carry (53/35)
20 Toes to Bar

Function:
Goblet Reverse Lunges x 12 reps alt.
rest 2 minutes x 3 sets
+
4 Rounds for time
400m Run
100m Farmers Carry (53/35)
15 V-ups

Saturday 06/21/25:
CrossFit:
For Time:
1,000m row
20 Power Snatches (135/85)
300 Double Unders

Function:
For Time:
1,000m row
20 Double DB Snatches (35/20)
300 Single Unders

Sunday 06/22/25:
CrossFit & Function:
Teams of 2
100/80 Cal Bike Erg**
*Partner Holds Plank*
**split as needed
+
3,000ft Shuttle Run (Down and back from rig to wooden wall is 100ft)**
*Partner does wallsit while other partner Runs*
**split as needed.