- by Brice Helms
- 0 minute read
CrossFit WOD, April 30, 2025
CrossFit – Wed, Apr 30
General Warm-up
1 set:
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches
1 set:
200-meter jog
10 reverse lunges
1 set:
200-meter run
10 box step-ups
Workout
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
– SPICY –
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Step down from the box.
– MEDIUM –
5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.
– MILD –
5 rounds for time with a partner:
400-m run
20 box jumps or step-ups (12/20 in)
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.
– SEASONED –
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (10/20 lb) (9/9 ft)
– Step down from the box.