CrossFit WOD, April 12, 2025

CrossFit – Sat, Apr 12

General Warm-up

100m walk

5 pull ups/ring rows

10 push ups/knee push ups

15 air squats

200m jog

5 pull ups/ring rows

10 push ups/knee push ups

15 air squats

400m run

5 pull ups/ring rows

10 push ups/knee push ups

15 air squats

Workout

Team Series 17.1 (Time)

– SPICY –
9-15-21 reps for time of:
Synchronized thrusters (65/95 lb)
Synchronized bar-facing burpees

– MEDIUM –
9-15-21 reps for time of:
Synchronized thrusters (55/75 lb)
Synchronized bar-facing burpees

– MILD –
9-15-21 reps for time of:
Synchronized thrusters (45/65 lb)
Synchronized bar-facing burpees

– SEASONED –
Same as Rx’d

Skill Work (Checkmark)

8 sets

:20 handstand hold

:10 rest

Stretching

1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side

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