WOD
 | Tue, May 19 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
| CrossFit 20260519 | Strength + skill 2026 0519 |
CrossFit 20260519(Calories) WARM-UP: 200m walk 2:00 bike, easy :15 rest :45 alternating scorpion stretches :15 rest 1:00 bike, moderate :15 rest :45 alternating single-leg toe touches :15 rest :45 bike, moderate-to-fast :15 rest :45 air squats :15 rest :30 bike, sprint WOD MOVEMENT REVIEW & WARM-UP: Single-leg squats WOD: 6 x 1:30 rounds Rx: STIMULUS 10+ calories per round 20 single-leg squats Max-cal bike – Rest 1:30 between rounds MODIFICATIONS: -Single-leg squats, modify reps first, e.g., 12 then movement, e.g., ankle-wrapped single-leg squats, squat to a target STIMULUS NOTES: 10+ calories per round Single-leg squats in :45 or less for :45+ on the bike 1-to-1 work-to-rest ratio; run as a partner heats if needed STRETCHING: 200m recovery walk 1:00 foamroll calves 1:00 foamroll hamstrings 1:00 foamroll quads 1:00 foamroll lats
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