WOD
 | Sun, Jun 21 |  |
| CrossFit 20260621 | 20240908 Pull-up Class |
CrossFit 20260621(Time) WARM-UP: 200m walk :45 bike 6 Samson lunges 3 burpees :45 bike 6 scorpion stretches 5 burpees :45 bike 6 Spiderman twists 7burpees WOD MOVEMENT REVIEW & WARM-UP: KB snatch 3 sets: 3-5 kettlebell snatches – Build in load slightly heavier than workout weight WOD: 3 rounds for time Rx: STIMULUS 14:00-18:00 30/22-cal bike 30 KB snatches (70/53) 30 burpees MODIFICATIONS: -Bike, modify cals to complete in 2:00 or less -Kettlebell snatch, modify weight first then reps, e.g., 15 -Burpee, modify reps, e.g., 15 then movement, e.g., up-downs STIMULUS NOTES: Time cap 20:00 Minimal interference to allow for a fast pace Bike in 2:00 or less Kettlebell snatches in 3 sets or less with less than :15 between sets Consistent pace on the burpees with 15 reps every 1:00 ACCESSORY + STRETCHING: On a 10:00 clock: Low-ring accessory work 2:00 foam roll quads 1:00 pec smash/side 1:00 forearm stretch
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