- by Brice Helms
- 0 minute read
CrossFit WOD, April 13, 2025
CrossFit – Sun, Apr 13
General Warm-up
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
Workout (Time)
– SPICY –
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
– MEDIUM –
20 rounds for time:
2 pull-ups
4 push-ups
6 air squats
– MILD –
8-12 rounds for time:
2 ring rows
4 push-ups from the knees
6 air squats
– SEASONED –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
8 sets:
:10 L-sit holds
:20 rest
Stretching (Checkmark)
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side