- by Brice Helms
- 0 minute read
CrossFit WOD, April 23, 2025
CrossFit – Wed, Apr 23
General Warm-up (Checkmark)
Dynamic warm-up
2 rounds:
:30 jumping jacks
10 shoulder tap + shoulder tap + push-ups
10 alternating Spiderman twists
10 air squats
Squat therapy
1-2 sets:
5 wall-facing squats
– Stop and hold for :02 after initiating, above parallel, and below parallel.
Workout (7 Rounds for reps)
– SPICY –
7 sets for load:
1 clean pull
1 clean
1 hang clean
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
– SEASONED –
Same as Rx’d
Clean Pull (Weight)
Clean (Weight)
Hang Clean (Weight)
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg