WOD
 | Thu, Jun 4 |  |
 Coach BWall balls and double-unders - this is quite a combo! This WOD is intended to be performed at a fast pace, with high-rep sets and quick transitions. |
| CrossFit 20260604 | Skill + strength 2026 0604 |
CrossFit 20260604(Time) WARM-UP: 200m walk 200m jog 1:00 standing calf stretch/side :20 on / :10 off single-unders single-under jog in place single-under jump front to back single-under jump side to side single-under left leg single-under right leg double-unders or attempts 3 rounds for quality: :20 hollow hold :10 rest :20 superman hold :10 rest :20 ring support hold :10 rest :40 wall-facing squats (:03 down, :03 up) :20 rest WOD MOVEMENT REVIEW & WARM-UP: 4 rounds: :10 heavy or high wall-balls :20 rest :10 triple-unders :20 rest – Use a 30/20 ball or throw to a 11/10-ft target WOD: 3 rounds for time Rx: STIMULUS 6:00-10:00 30 wall-balls (20/14) 90 double-unders MODIFICATIONS: -Wall-balls, modify weight first then reps then height -Double-unders, modify reps first, e.g., 45 then movement, e.g., timed-attempts, single-single-double, single-unders STIMULUS NOTES: Time cap 12:00 Wall-balls in 1-3 sets and under 1:30 Double-unders in under 1:30 This will be a fast workout that will fatigue the shoulders in Rounds 2 and 3 STRETCHING: 3:00 cool-down walk 1:00 couch stretch/side 1:00 kettlebell calf smash
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