WOD
 | Sun, May 17 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
| CrossFit 20260517 | Pullup Program 20210202 |
CrossFit 20260517(Rounds) WARM-UP: 200m walk :30 Samson lunges :30 plank :30 push-ups :30 air squats :30 pike shoulder taps :30 ring rows WOD MOVEMENT REVIEW & WARM-UP: Rope climbs + Thruster 2 sets: 3 seated rope lock-off to stand 3 rope hangs 3 rope hanging knee raises 3 rope hanging foot-locks 3 rope hanging foot-lock and pulls WOD: 5 x 3:00 AMRAP Rx: STIMULUS 8-15 rounds 1 rope climb (15/15 ft) 9 thrusters (95/65) – Rest 3:00 between each AMRAP – Start each round where you left off MODIFICATIONS: -Rope climb, modify rope height then movement, 3-rope lowers -Thruster, modify weight first, then reps e.g., 5 STIMULUS NOTES: 8-15 rounds Sprint-effort couplet Should feel like the round of 9s in Fran on repeat 2+ rounds for the first 3 AMRAPs STRETCHING: 1:00 forearm stretch 1:00 foam roll quads
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