WOD
 | Wed, May 20 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 Coach JToday’s workout is a spicy couplet that will test your grip and get you breathing hard. Plan for 6 rounds of kb swings and burpees. |
| CrossFit 20260520 | Other Results |
CrossFit 20260520(Time) WARM-UP: 200m walk 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row or bike 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5 step back lunges/leg 5 single-leg toe touches/leg 5 burpees WOD MOVEMENT REVIEW & WARM-UP: Kettlebell swing + Burpee WOD: 6 rounds for time Rx: STIMULUS 10:00-15:00 24 KB swings (53/35) 12 burpees to a target – Burpee target is 6 inches above fingertips with arms overhead MODIFICATIONS: -Kettlebell swings, modify weight first then reps e.g., 18 then movement, e.g., Russian -Burpees, modify reps first then movement, e.g., target height, burpees without a target, up-downs STIMULUS NOTES: Time cap 17:00 Kettlebell swings in 1:30 or less; unbroken to start and never more than 2 sets Burpees in 1:15 or less ACCESSORY + STRETCHING: Accumulate: 10 Turkish get-ups/arm – Use a single dumbbell or kettlebell 1:00 double-forearm stretch (extension) 1:00 double-forearm stretch (flexion)
|
|
|
