WOD
 | Mon, Jul 27 |  |
| CrossFit 20260727 | Upperbody Strength 20260727 |
CrossFit 20260727(Time) WARM-UP: 200m walk 10 leg swings forward and back/leg 10 leg swings side to side/leg 10 alternating Spiderman stretches 10 alternating scorpion stretches 2 sets: 100m run 10 med-ball figure four hamstring pulls/leg 1 set: 200m run :30 wall-leaning pose fall drill 1 set: 200m run WOD: 2 rounds, each for time Rx: STIMULUS 5:00-12:00 per mile 1600m run – Check your time and rest exactly that amount of time before starting the second round – Everyone must start Round 2 by the 22:00 mark MODIFICATIONS: -Run, modify to 6000/4800m air bike, 5000/3500m Echo bike, 2000/1600m row STIMULUS NOTES: 5:00-12:00 per mile Opportunity for all athletes to try for at least the full distance in Round 1 Encouraged to try the full distance for round 1; scale Round 2 as needed STRETCHING: 200m walk 3 sets: :30 standing straddle stretch :30 couch stretch/side :30 calf stretch/side
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