WOD
 | Sun, Apr 12 |  |
| CrossFit 20260412 | Pullup class 2026 0412 |
CrossFit 20260412(Time) WARM-UP: 200m walk :20 easy row :20 moderate row :20 hard row 10 PVC pass-throughs :20 easy row :20 moderate row :20 hard row 10 kip swings :20 easy row :20 moderate row :20 hard row 10 kipping pull-ups WOD MOVEMENT REVIEW & WARM-UP: Ring muscle-ups PARTNER WOD SUNDAY!: For time Rx: STIMULUS Sub-25:00 50-cal row 30 ring muscle-ups 50-cal row 20 ring muscle-ups 50-cal row 10 ring muscle-ups – Trade off as desired MODIFICATIONS: -Ring muscle-ups, modify reps, e.g., 30-20-10 or 20-20-20 then movement, e.g., jumping muscle-ups, low-ring transitions, pull-ups + ring dips, jumping pull-ups + push-ups from the knees, ring rows -Row, modify distance to complete in 3:00 or less STIMULUS NOTES: Time cap 27:00 Efficient transitions for continuous movement. Row efforts in 3:00 or less. First set of ring muscle-ups in 5:00 or less STRETCHING: 1:00 slow banded pass-throughs :30 doorway pec stretch/side
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