WOD
 | Fri, May 15 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
CrossFit 20260515(Time) WARM-UP: 200m walk :20 bike, easy :20 bike, moderate 10 PVC good mornings :20 bike, moderate :20 bike, hard 10 PVC pass-throughs :20 bike, moderate :20 bike, hard 10 V-ups WOD MOVEMENT REVIEW & WARM-UP: Knees-to-elbows + sumo deadlift high pull WOD: 5 rounds for time Rx: STIMULUS 25:00-30:00 30/22-cal Echo bike 20 sumo deadlift high pulls (95/65) 15 knees-to-elbows MODIFICATIONS: -Bike, modify distance to complete in less than 3:00 -Sumo deadlift high pull, modify reps first, e.g., 15 then weight and/or movement, e.g., hang high pull -Knees-to-elbows, modify movement e.g., hanging leg raises, lying leg raises STIMULUS NOTES: Time cap 32:00 Longer-duration triplet with some intended grip interference Echo bike in 3:00 or less each round Sumo deadlift high pulls in 1:30 or less each round Knees-to-elbows in 1:30 or less each round STRETCHING: 1:00 upward dog 10 alternating scorpion stretches 1:00 hamstring stretch/side
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