CrossFit WOD, July 1, 2025

The CrossFit warm-up

2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
200-meter run

– SPICY –
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (35/50 lb)
3 rope climbs
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

– MEDIUM –

800-m run
Double-DB front-rack walking lunge (75 ft) (20/35 lb)
3 rope climbs
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

– MILD –

For time:
600-m run
Double-DB front-rack walking lunge (40 ft) (10/15 lb)
3 pull-to-stands
200-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands
100-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands

– SEASONED –
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (25/35 lb)
3 rope climbs
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

Post-workout

3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or jump rope.

1 set:
1:00 couch stretch/leg
1:00 calf stretch/leg