WOD
 | Thu, May 7 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 Coach BAlright, ya'll! Time to speed things up with a workout that is all gas and no breaks. ⛽️ I hear, this one will leave a mark. |
| CrossFit 20260507 | Strength + Skill 2026 0507 |
CrossFit 20260507(Time) WARM-UP: 200m walk :30 row (4-second recovery) 25 double-footed bunny hops (ball of foot contact) 25 single-unders (elbows in) :30 alternating calf floor stretch 1:00 row (3-second recovery) 25 power singles (jump higher) 10 x single-single-double unders (wrist whip) :30 alternating calf floor stretch 1:00 row (2-second recovery – hard effort) 25 double-unders (jump higher and whip the wrists) 2:00 double under test/practice WOD MOVEMENT REVIEW & WARM-UP: Rowing WOD: For time Rx: STIMULUS 5:00-10:00 40-cal row 200 double-unders 40-cal row MODIFICATIONS: -Row, modify distance to complete in 3:00 or faster (including transition time) -Double-unders, modify reps first, e.g., 100 then movement, e.g., timed attempts, single-unders STIMULUS NOTES: Time cap 12:00 This is an all-out sprint— All gas, no breaks Row in 3:00 or faster Double-unders in 4:00 or faster ACCESSORY + STRETCHING: On a 10:00 clock: Press to Handstand practice 1. Straddle press to handstand progression 2. Compression awareness in the press to handstand 3. Plate drill 4. Box drill 1:00 foam roll calves 1:00 standing pike stretch
|
|
|
