WOD
 | Thu, May 14 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
| CrossFit 20260514 | Strength + Skill 2026 0514 |
CrossFit 20260514(Time) WARM-UP: 200m walk 1:00 foam roll of... upper back lats/side glutes – figure 4/side :45 machine or run, easy pace 20 walking lunges 10 cobra stretch to downward dog :45 row, bike, or run, moderate pace 20 step-ups, low height 10 push-up to down dog :45 machine or run, hard pace 20 step-ups, workout height 5 inchworm + push-up WOD MOVEMENT REVIEW & WARM-UP: Handstand walk WOD: 7 rounds for time Rx: STIMULUS 10:00-14:00 Handstand walk (50 ft) 20 box step-ups (24/20) MODIFICATIONS: -Handstand walk, modify distance if efficient at movement then movement, e.g., bear crawl, around-the-box or shoulder taps -Box step-ups, modify reps first, 15 or 10 then height STIMULUS NOTES: Time cap 16:00 Complete each round in 2:00 or less Break no more than once on the handstand walk Fast, but sustainable pace on the step-ups STRETCHING: 1:00 banded shoulder stretch/arm 2:00 couch stretch/leg
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