WOD
 | Sun, Apr 19 |  |
| CrossFit 20260419 | Pullup Program 20210112 |
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
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