- by Brice Helms
- 0 minute read
CrossFit WOD, April 10, 2025
CrossFit – Thu, Apr 10
General Warm-up
1 set:
200-meter run, slow
:20 single-unders
10 alternating hamstring scoop stretches
10 mountain climbers
:20 single-unders
10 walking lunges
5 scap pull-ups
:20 single-unders
200-meter run, faster
Skill Work (AMRAP – Reps)
Pre-workout
EMOM 5:
:20 double-under practice
Workout (Time)
– SPICY –
For time:
30 box jumps (24/30 in)
1,600-m run
10 rope climbs (15/15 ft)
– MEDIUM –
For time:
30 box jumps (20/24 in)
1,600-m run
10 rope climbs (12/12 ft)
– MILD –
For time:
20 box jumps (12/12 in)
800-m run
10 pull-to-stands
– SEASONED –
For time:
30 box jumps (20/24 in)
1,600-m run
10 rope climbs (12/12 ft)
Stretching (Checkmark)
2 sets:
1:00 foam roll IT band/leg
1:00 lacrosse ball roll/foot