CrossFit 623 - Daily WOD

Mobility: 5-10 Minutes of Mobility….Full Body
15-20 minutes: GOAT DAY: You get to work on any gymnastics, body weight movement, and or lift techniques (with no weight added please) to help you get some extra one on one time on anything you feel you need to improve upon.
Team Sprint:
2 person Team only 10 minutes
3 person Team 15 minutes
First person jumps on the bike and does a 10 calorie on Assault Bike. When done, they jump off immediately and 25m Shuttle sprints. They must touch the white lines with their hands and feet must cross. As they’re running the other person jumps on the bike and starts their 10 calories. Sprinter doesn’t stop until the person on the bike is done.



CrossFit 623 - Train for Free CTA

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