- by Brice Helms
- 0 minute read
CrossFit WOD, April 11, 2025
CrossFit – Fri, Apr 11
General Warm-up
2 sets:
:40 bike, row, or ski
10 PVC pass-throughs
10 PVC overhead squats to above parallel
Skill Work (4 Rounds for reps)
Pre-workout
3-4 sets:
2 power snatches
Workout (Calories)
– SPICY –
For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.
– MEDIUM –
Same as Rx’d
– MILD –
For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.
– Rest 1:00 after each set of 2 snatches.
– SEASONED –
Same as Rx’d
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats