WOD
 | Thu, Apr 16 |  |
 Coach BToday's WOD is a little different with a go-go-slow approach. With rowing, KB goblet squats, and a L-sit hold you'll want to approach this just as mentioned, go > rowing, go > squats, slow > L-sit. Are you up for the challenge today?! 🚣♀️ |
| CrossFit 20260416 | Strength + Skill 2026 0416 |
CrossFit 20260416(Rounds) WARM-UP: 200m walk AMRAP x 5mins: :45 row :45 alternating elbow-to-instep :45 pole squat reps :45 leg lifts WOD MOVEMENT REVIEW & WARM-UP: Rowing + Goblet Squat + L-sit WOD: AMRAP x 14mins Rx: STIMULUS 3-5 rounds 500/400-m row 15 KB goblet squats (53/35) :30 L-sit hold MODIFICATIONS: -Row, modify distance to complete in under 2:15 (1000/800-m bike) -Goblet squats modify load and reps to go unbroken most rounds -L-sit, modify time, e.g., :20 then movement, e.g., L-sit with one or both legs bent, hollow rocks, hollow holds with legs bent and arms by the sides STIMULUS NOTES: 3-5 rounds This workout is a mix of slow and go Slow and controlled L-sit holds; no more than 2 short breaks per round Challenging row pace; under 2:15 per round Light-to-moderate goblet squats; unbroken through most rounds ACCESSORY + STRETCHING: For time with a partner: Complete 1000m of rowling – Partners alternate exact 100m attempts – For every meter Partner 1 is over the 100m mark, both partners perform a squat jump – For every meter Partner 2 is over the 100m mark, both partners perform a V-up or sit-up – The next row cannot start until both athletes have finished the punishment 1:00 Samson stretch/side 1:00 child’s pose
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