WOD
 | Sun, Sep 13 |  |
| CrossFit 20260912 | Pullup Program 20210209 |
CrossFit 20260912(Rounds) WARM-UP: 200m walk 3 sets: Partner 1 performs: :40 bike, easy pace :20 bike, moderate to fast pace While … Partner 2: 5 elbow-to-insteps/leg 10 sit-ups 5 single-leg toe touches/leg Then, switch WOD MOVEMENT REVIEW & WARM-UP: Toes-to-bar PARTNER WOD SUNDAY!: AMRAP x 21mins Rx: STIMULUS 4+ rounds 20-cal bike 40 toes-to-bars 60 double-unders – Share the work as desired – Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges MODIFICATIONS: -Bike, modify calories, e.g., 15, 22, may row or bike (same calories) -Toes-to-bar, modify reps first, 30 then movement, e.g., knees-to-chest height, hanging knee raise, V-up -Double-under, single-single-double, single-under -Lunge, modify reps, e.g., 10 then movement, e.g., low-box step-up STIMULUS NOTES: 4+ rounds Partner workout broken up by lunges performed together; share work as desired Calories in 1:00 Toes-to-bars in 2:15 or faster Double-unders in under 1:30 Each set of lunges in under :30; consistent movement STRETCHING: 1:00 recovery walk :30 scorpion stretch/side :30 pigeon stretch/side
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