WOD
 | Fri, Sep 18 |  |
 Coach JWelcome to anither 2026 Everyday Hero Service Cup workout. This one is a mental slugfest, so plan to keep grinding through the reps and progressing forward through the effort. |
CrossFit 20260918(Time, Rx2, Rx3) WARM-UP 200m walk 3 sets: row or bik :30 easy :20 moderate :10 fast 1 set: 5 plank to downward dog 10 banded side steps, right 10 banded side steps, left 10 banded pass-throughs :20 jumping jacks :20 mountain climbers :20 med-ball Russian twists :20 med-ball walking lunges :20 up-downs :20 box step-overs – Hold the med ball however you choose during the lunges WOD MOVEMENT REVIEW & WARM-UP: Wall-balls + Box jump-overs 3 sets: 5 box jump-overs :30 rest WOD: Service Cup 1 For time: 50 wall-balls (20/14) (10 ft) 50 box jump-overs (24/20 in) 50 wall-balls 50 med-ball box step-overs (24/20 in) 50 wall-balls 50 lateral burpee box jump-overs (24/20 in) – 25:00 time cap Rx2 14/10 (10/9 ft) – Step-ups are allowed Rx3 reps 20 each, 10/8 (9/9 ft), step-overs (12/12 in) STIMULUS NOTES: 17:00-25:00; 25:00 time cap This is a mental slug-fest; keep grinding through the reps and progressing forward through the effort Wall-ball shots in 3:30 or faster Keep moving and chipping away at all box-related movements STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll lats
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