WOD
 | Sun, Sep 20 |  |
| CrossFit 20260920 | Pullup Class 2026 0920 |
CrossFit 20260920(Calories) WARM-UP: 200m walk 3 rounds per partner: :40 row or bike – One partner moves through each one of the stretches from the list while the other works Stretches: 1) Alternating toy soldiers, slow 2) Alternating Samson stretch 3) Alternating plank reach-throughs WOD MOVEMENT REVIEW & WARM-UP: Plank hold + Bar hang PARTNER WOD SUNDAY! WOD: AMRAP x 20mins Rx: STIMULUS 200-400+ calories Max-cal on any machine – From :00-5:00 and 10:00-15:00, the non-working partner holds a plank – From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar – Partners can only accumulate calories if their partner is holding or hanging MODIFICATIONS: -Plank, modify movement, e.g., high plank hold, plank hold from the knees -Bar hang, modify movement, e.g., foot-assisted bar hang, farmers carry hold STIMULUS NOTES: 20:00 of continuous movement 200-400+ calories The nonworking partner must be holding or hanging for the working partner to accumulate calories Partners may switch on the machine as much as they like STRETCHING: 200m recovery walk :30 lacrosse ball chest mash/side :30 doorway pec stretch/side
|
|
|
