WOD
 | Sun, May 3 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
| CrossFit 20260503 | Pullup class 2026 0503 |
CrossFit 20260503(Rounds) Welcome to May! This month, we’ll focus on preparing to take on Murph. Expect to see skill work, longer-duration efforts, and continued focus on improving endurance and stamina from April. WARM-UP: 200m walk 15 pulls on the rower (easy pace) 10 good mornings 15 pulls on the rower (18-20 strokes-per-minute pace) 10 air squats 15 pulls on the rower (22-24 strokes-per-minute pace) 10 reverse lunges 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats WOD MOVEMENT REVIEW & WARM-UP: Chest-to-bar pull-up WOD: AMRAP x 15mins: 3-6-9-12… Chest-to-bar pull-ups – Row 15/12 calories after each round MODIFICATIONS: -Chest-to-bar pull-up, modify reps first then movement, e.g., chin-over-bar pull-ups, foot-assisted pull-ups, banded pull-ups, ring rows -Row, modify cals to complete in 1:00 or less STIMULUS NOTES: Make it through the round of 15 chest-to-bar pull-ups; advanced athletes through the round of 21 Row in 1:00 or less Maintain consistent chest-to-bar pull-up sets; if performing singles, do a quick drop and get back on the bar ACCESSORY + STRETCHING: 3 sets: 15 dumbbell bench presses or floor presses 25 banded pull-aparts 1:00 banded shoulder stretch/arm
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