WOD
 | Sun, Sep 27 |  |
 | Gymversary: Derrick(4) & Jose B(4) |
| CrossFit 20260927 | 20240602 Pull-up Class |
CrossFit 20260927(Time) WARM-UP: 200m walk 2 sets: 10 alternating scorpion stretches 5 plank to downward dogs 10 walking lunges 10 banded pull-aparts 10 banded pass-throughs 100m run WOD MOVEMENT REVIEW & WARM-UP: Ring dips EMOTM x 6mins: Even: 5 ring dips or variation Odd: :15 static lunge hold (right) + :15 static lunge hold (left) – Hold at the bottom of the lunge with knee gently touching the floor 'MONEY MAKER' WOD: 4 rounds for time Rx: STIMULUS 20:00-24:00 100m walking lunge 25 ring dips MODIFICATIONS: -Walking lunge, modify distance, e.g., 75m or 50m -Ring dip, modify reps first, e.g., 15, 10 then movement, e.g., toe-assisted, jumping, matador STIMULUS NOTES: Time cap 26:00 Challenge lower-body stamina and upper-body pushing while breathing heavy Complementary movement patterns Walking lunges in 3:00-4:00; slow and steady, minimal breaks Ring dips in 2:00 or less; 5+ reps at a time STRETCHING: 1:00 lacrosse ball chest 1:00 lacrosse ball lats
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