WOD

Thu, Apr 30

Today

Coach B

You heard it hear first — 5 rounds today! Your WOD includes a static L-sit, bike sprint, and a little grunt and grit dumbbell burpees to finish it off.

You should aim to complete each round consistently between 2-3:00 as anything over 3:00 will lower overall intensity, and the rest will not feel like rest. We all like rest, right?

Good news! There is no jump/overhead standard for the burpee. Simply come to a standing position with the dumbbells in hand, we'll warm this up today.

Who will be there today? Not signed up yet? Do it, do it now! See you soon!

CrossFit 20260430

(Time)
WARM-UP:
200m walk
:30 bike (conversational pace)
10 forward leg swings (each side)
10 up-downs
:45 bike (moderate pace)
10 tuck-ups (slow)
10 push-ups
1:00 bike (workout pace)
10 leg lifts
10 burpees

WOD MOVEMENT REVIEW & WARM-UP:
L-sit + Dumbbell burpees

WOD: 5 rounds for time
Rx:
STIMULUS 2:00-3:00 per round
:30 L-sit
18/14-cal air bike
10 DB burpees (50/35)
– Rest 2:00 between rounds
– Use two dumbbells

MODIFICATIONS:
-L-sit, modify movement, e.g., with one leg, tuck, hollow hold, seated leg raise
-Bike, modify calories to complete in :45-1:00
-Dumbbell burpees, modify weight first then reps, e.g., 7, 5 or movement, e..g, unweighted burpees

STIMULUS NOTES:
2:00-3:00 per round
Bike in :45-1:00
Dumbbell burpees in :30-1:00
L-sit holds in 1-3 sets and under 1:00
Built-in rest for a hard push each round

STRETCHING:
1:00 couch stretch (each)
1:00 upward dog
1:00 hand on rig chest opener stretch

The 4-1-1