WOD
 | Sun, May 10 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
| CrossFit 20260510 | Pull-up class 2026 0510 |
CrossFit 20260510(Time) WARM-UP: 200m walk 2 sets: 100m run 15 sit-ups 10 burpees 1 set with a partner: 200m dumbbell farmers carry 20 sit-ups 20 double-dumbbell deadlifts – Split work with a partner WOD MOVEMENT REVIEW & WARM-UP: GHD sit-ups + Double-dumbbell Russian swings PARTNER WOD SUNDAY: 3 rounds for time Rx: STIMULUS 20:00-25:00 400m DB farmers carry (50/35) 25 GHD sit-ups 25 double-DB Russian swings – Break up the carries as desired – One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch MODIFICATIONS: -Farmers carry, modify weight first then movement, e.g., single-dumbbell farmer carry -GHD sit-ups, modify movement, e.g., range of motion, straight-leg, weighted -Double-dumbbell Russian swing, modify weight first then movement, e.g., single-dumbbell Russian swings STIMULUS NOTES: Time cap 27:00 Longer-duration, midline-focused partner workout Break up the carries as needed One athlete performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch Dumbbell swings in 2 sets or less STRETCHING: 2 sets: :30 butterfly stretch :30 seated forward fold :30 cobra stretch
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