6/2/26 - SoulShine Crossfit Family
🟨 MAIN | Front Rack / Ski Durability Workout Definition Score: Slowest round, or completion if the gym prefers simple tracking. Every 4:00 x 5 rounds:- 150/125m Ski Erg- 50' DB Front Rack Walking Lunge (2x50/35 lb)- 18 Box Step-Overs (24/20 in) Scaling: DB front rack walking lunge -> goblet walking lunge -> bodyweight walking lunge -> step-ups. Box step-over -> lower box step-over -> box step-up.Ski Erg -> Row, Bike Erg, or Echo Bike calories.Reduce Ski meters if the machine
6-1-26 SoulShine CrossFit Family
MONDAY - Another Week Begins :) 🟧 MAIN | Pull / Squat / Press Workout Definition Score: Time, or reps at the 15:00 cap. 4 rounds for time:- 12 Chest-to-Bar Pull-Ups- 15 Alternating 1-Arm DB Hang Clean & Jerks (50/35 lb)- 18 Wall Balls (20/14 lb) (good reps! full depth to target) Scaling: Chest-to-Bar -> pull-ups -> jumping pull-ups -> ring rows. DB load should allow 15 reps in no more than two quick sets. Wall balls should be unbroken or split once each round. Wall ball scal
5.30.26 - SoulShine CrossFit Family
SATURDAY!! WE'RE DOING A BENCHMARK WORKOUT "KELLY" The Workout (Rx) - We're Setting a 25 min TIME CAP for this one Complete the following 5 rounds for time: 400-meter Run 30 Box Jumps (Men: 24-inch | Women: 20-inch 30 Wall Balls (Men: 20 lb ball to 10-foot target | Women: 14 lb ball to 9-foot target) Scaling Options (Anyone New or Just Getting Back into the Gym) If the 150 total box jumps and 150 total wall balls are too high for your current fitness level, scale the moveme
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