Weekly CrossFit Workouts: 06/09/25 – 06/15/25

Monday 06/09/25
CrossFit & Function:
Zercher Squat x 3 reps
rest 2 minutes x 6 sets
+
Max set unbroken Wallballs 20/14
rest 3 minutes x 2 attempts
*goal is 20+ reps

Tuesday 06/10/25
CrossFit:
Push Jerk x 1 rep
rest 2 minutes x 5 sets
+
AMRAP 15:
5 Pull-ups
10 Deficit Push-ups
150m Ski Erg
rest :30 after each round

Function:
Strict Press x 1 rep
rest 2 minutes x 5 sets
+
AMRAP 15:
5 Strict Pull-ups
10 DB Floor Press
150m Ski Erg
rest :30 after each round

Wednesday 06/11/25
CrossFit:
50-40-30-20-10
Double Unders
sit-ups
5-4-3-2-1
Power Cleans (185/125)
*Perform 50 Double Unders and sit-ups and
then 5 Power Cleans etc.

Function:
50-40-30-20-10
Single Unders
sit-ups
5-4-3-2-1
Heavy Sandbag Clean

Thursday 06/12/25
Crossfit & Function:
Weighted Strict Pull-up x 4 reps + 4 Kneeling Medball Slams
rest 2 minutes x 4 sets
+
Every 6 minutes for 18 minutes
20/15 Calorie Bike Erg
200m run
20/15 Calorie Row

Friday 06/13/25
CrossFit & Function:
EMOM 24
Min 1:100ft Sled Drag
Min 2: 200ft SB Carry (to stairs and back into Main Room)
Min 3: 8 Burpee Broad Jumps
Min 4: rest

Saturday 06/14/25
CrossFit & Function:
AMRAP 30
40 Toes to Bar
80 Wallballs
120 Push-ups
*partition as needed

Sunday 06/15/25
CrossFit & Function:
AMRAP 30:
Partner A: AMRAP (Cals) Rowing
Partner B: 600ft Shuttle Run + 10 Double KB Push Press (35/20)