WOD

Sun, Apr 13 2025

Mon, May 26, 2025 at 10:00am Memorial Day Murph
Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina
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Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!
CrossFit 20250413Pullup Program 20210209STAY HYDRATED

CrossFit 20250413


(Time)
WARM-UP:
200m walk
5 planks to downward dog
10 banded pull-aparts
10 banded pass-throughs
20 jumping jacks
10 wall-facing squats
10 Samson stretches
10 ring rows
20 skier jacks
5 tempo push-ups
10 alternating Cossack squats
10 challenging ring rows

SKILL/STRENGTH: 8 sets
:10 L-sit holds
:20 rest

WOD: 20 rounds for time
Rx:
STIMULUS 11:00-16:00
3 pull-ups
6 push-ups
9 air squats

MODIFICATIONS:
-Reps, modify to 2-4-6 to complete within time domain
-Pull-ups, modify movement, e.g., jumping pull-ups or ring rows
-Push-ups, modify movement, e.g., knees

STIMULUS NOTES:
Time cap 18:00
Same rep volume as 12 rounds of Cindy
Unbroken pull-ups
Push-ups in 2 sets or less
Air squats in :25 or less
First 10 rounds in :40 or less; all rounds in :50 or less

STRETCHING:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side

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1st19:19 RxCoach E Sun, Apr 13, 2025
2nd15:11 Coach B Sun, Apr 13, 2025
3rd19:35 Rosie Sun, Apr 13, 2025
1st22:10 Nick Sun, Apr 13, 2025

Coach E19:19 Rx
Coach B15:11
Rx 2-4-6
Tricia16:39
M
Rosie19:35
M
Natalie19:52
M
Nick22:10
M
Kelly23:17
M
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