- by Brice Helms
- 0 minute read
CrossFit WOD, April 18, 2025
CrossFit – Fri, Apr 18
General Warm-up
2 sets:
400-meter jog
10 leg swings/leg
5 inchworm + push-ups
:30 Samson stretch/leg
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers
10 unweighted reverse lunges
Workout (Time)
– SPICY –
3 rounds for time:
20 single-DB reverse lunges (35/50 lb)
20 burpees
200-m farmers carry
– MEDIUM –
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry
– MILD –
3 rounds for time:
12 single-DB reverse lunges (10/15 lb)
12 burpees
100-m farmers carry
– SEASONED –
3 rounds for time:
20 single-DB reverse lunges (20/35 lb)
20 burpees
200-m farmers carry
Skill Work (Weight)
Post-workout
Accumulate:
10 DB Turkish get-ups/arm
Stretching (Checkmark)
3 sets:
:30 pigeon stretch / side
10 alternating scorpion stretch