WOD
 | Tue, Apr 28 |  |
 Coach BIt's Partner WOD Tuesday!!! It should be a fun one with a 400m run, handstand walks, and walking lunges. Today is about embracing the built-in rest to push hard and keep the intensity high throughout the WOD. Let's get it done! 💪🏻 Coach JCongrats on 100 workouts Nicole!!! |
| CrossFit 20260428 | Strength + skill 2026 0428 |
CrossFit 20260428(Rounds) WARM-UP: 200m walk 100m run Floor scraper walk Spiderman lunge walk Inchworms 200-m run High hip bear crawl Low bear crawl – knees just off the ground Crab walk 300-m run – Perform 25 out and back for each movement WOD MOVEMENT REVIEW & WARM-UP: Handstand walk + Walking lunges 5 sets: :20 handstand shoulder taps :40 rest – Choose from freestanding, heels against the wall, or toes against the wall PARTNER WOD TUESDAY!: AMRAP x 20mins Rx: STIMULUS 3-5 rounds 400-m run Handstand walk (100 ft) 100 walking lunges – Run together – Split the handstand walk evenly (50 ft each) – Share the lunges as desired MODIFICATIONS: -Run, modify distance to complete in 2:30 or less -Handstand walk, modify distance first then movement, e.g., 50ft bear crawl, shoulder taps, wall walks -Walking lunge steps, modify reps, e.g., 80, 60 then movement, reverse lunge, low-box step-ups STIMULUS NOTES: 3-5 rounds Run efforts in 2:30 or less Handstand walk in 1:00-2:00 Walking lunge steps in 2:00-3:00 Fast-paced workout with built-in rest STRETCHING: 1:00 standing calf stretch 1:00 seated forward fold
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