CrossFit WOD, April 28, 2025

Shoulder and hip warm-up

2 sets:
:20 arm circles forward
:20 arm circles backward
10 PVC pass-throughs
5 elbow-to-insteps, left
5 elbow-to-insteps, right

Dynamic warm-up

3 sets:
:20 plate hops
:10 rest
:20 counterbalance plate squats
:10 rest
:20 burpees to a target (12/12 in)
:10 rest

– SPICY –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)

– MEDIUM –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (95/135 lb)

– MILD –
For time:
10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Hang power snatches (35/45 lb)

– SEASONED –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (75/115 lb)

1 set:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm