WOD
 | Sun, Apr 5 |  |
| CrossFit 20260405 | Pullup Class 20260405 |
CrossFit 20260405(Calories) WARM-UP: 200m walk Partner 1: 10 alternating Spiderman stretch + reaches 10 up-downs Partner 2: Bike, slow Switch Partner 1: 10 alternating Samson lunges 10 air squats Partner 2: Bike, moderate Switch Partner 1: 10 alternating scorpion stretches 10 burpees Partner 2: Bike, fast Switch 1 set: 10 banded pull-aparts 10 banded monster walks, forward 10 banded monster walks, backward 10 banded side steps, right 10 banded side steps, left WOD MOVEMENT REVIEW & WARM-UP: Bike + Plank PARTNER WOD SUNDAY!: AMRAP x 30mins Rx: STIMULUS 200-300 total calories Echo bike calories – Rotate as needed – Non-biking partner accumulates time in a front or side plank MODIFICATIONS: -Plank, modify, e.g., hold from the knees, hand-elevated plank hold STIMULUS NOTES: 200-300 total calories Long duration, moderate intensity effort The non-biking partner doesn't have to be in a plank the entire time and can switch between front and side planks as needed Maintain a moderate pace throughout the workout STRETCHING: 1:00 butterfly stretch 1:00 cobra stretch
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