- by Brice Helms
- 0 minute read
CrossFit WOD, April 21, 2025
CrossFit – Mon, Apr 21
General Warm-up
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
250421 (5 Rounds for reps)
– SPICY –
Every 5:00 for 5 rounds:
400-meter run
– MEDIUM –
Same as Rx’d
– MILD –
Every 5:00 for 5 rounds:
200-meter run
– SEASONED –
Same as Rx’d
Skill Work (AMRAP – Reps)
Post workout
8 sets:
:20 air squats
:10 rest
Stretching (Checkmark)
Accumulate:
:30 lacrosse ball roll bottom of each foot
:30 standing hamstring stretch/side
:30 calf stretch/side