WOD
 | Sun, Jun 7 |  |
| CrossFit 20260607 | Pull-up Strength Class |
CrossFit 20260607(Time) WARM-UP: 200m walk :45 row, bike, or run, easy pace :45 reverse lunges :45 cobra stretch to downward dog :45 row, bike, or run, moderate pace :45 kettlebell sumo deadlifts :45 push-ups to down dog :45 row, bike, or run, hard pace :45 kettlebell swings to eye level :45 inchworm + push-up WOD MOVEMENT REVIEW & WARM-UP: 2-3 rounds: 5 sumo deadlift high-pulls Handstand walk (10 ft) – Build to workout weight – Use workout variations PARTNER WOD SUNDAY!: For time Rx: STIMULUS 13:00-18:00 60-50-40-30-20 Sumo deadlift high-pulls (75/55) 150-120-90-60-30 Handstand walk feet — Split the work as desired MODIFICATIONS: -Sumo deadlift high pull, modify reps first, e.g., 50-40-30-20-10 then weight to maintain a quick pace -Handstand walk, modify distance first, e.g., 75-60-45-30-15 then movement, e.g., handstand shoulder taps, bear crawl (feet) STIMULUS NOTES: Time cap 20:00 Sumo deadlift high pulls at a 20-30 reps per minute pace Handstand walks at a pace of :30-:40 per 30 feet Split the work as needed; maintain a fast pace on this workout STRETCHING: 2 sets: :30 downward dog 10 PVC pass-throughs
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