Monday, June 20
WOD
Warm-up:
7 minute AMRAP:
2 Inchworm
4 Bootstrapper
6 Ring row
8/6 Calorie bike
10 Penguin jump
6 DB snatch
4 Pullup
2 DSC
WOD:
Partner WOD:
“Juneteenth”
In teams of two,
6 rounds for time of:
19 Calorie Air bike
18 DB Snatch (Rx-50/35, Scale I-35/25, Scale III-25/15)
65 Double under (130 SU)
22 Pullup (Scale pullups as needed)
*28 minute time cap.
*This workout is modified version of “Juneteenth” programmed by SinCity Crossfit.
Juneteenth celebrates the freedom of enslaved people in the United States at the end of the Civil War. Even though the Emancipation Proclamation took effect on January, 1, 1863, many enslaved individuals in places still under Confederate control such as Texas did not learn of the news and finally become free until much later. Freedom finally came on June 19, 1865, when some 2,000 Union troops arrived in Galveston Bay, Texas. The army announced that the more than 250,000 enslaved black people in the state, were free by executive decree. This day came to be known as “Juneteenth,” by the newly freed people in Texas.
Mobility:
:30 Child’s pose
1:00 Archer in Samson lunge
