WOD

Sun, Apr 19

Today

CrossFit 20260419

(Time)
WARM-UP:
200m walk
3 sets:
10/7-calorie
10 leg swings forward/back
10 leg swings side to side
10 wall-facing squats
50-ft dumbbell waiters walk
– The waiters walk is 25 ft out with the left arm and 25 ft back with the right arm
– Increase dumbbell load each round

WOD MOVEMENT REVIEW & WARM-UP:
DB = Push press + front squats + thrusters

WOD: 1-3-5-7-9-11-13-15 reps for time
Rx:
STIMULUS 10:00-15:00
DB push presses (35/20)
DB front squats
DB thrusters
– Use two dumbbells

MODIFICATIONS:
-Weight, modify to light-to-moderate and reps, e.g., 1-3-7-11-15

STIMULUS NOTES:
Time cap 17:00
Deceiving ascending ladder; resist the urge to start out too quickly
Light-to-moderate loading; unbroken movements through the round of 7 reps, with only short breaks between
High-redundancy workout

STRETCHING:
3:00 bike or row, easy
1:00 banded shoulder stretch/side
1:00 deep squat hold

Just Sayin'