- by Brice Helms
- 0 minute read
CrossFit WOD, May 1, 2025
CrossFit – Thu, May 1
General Warm-up
2 sets:
:30 alternating plank shoulder taps
:30 banded pull-aparts
10 banded pass-throughs
10 ring rows
10 scap pull-ups
Skill Work (3 Rounds for reps)
Pre-workout
EMOM 3:
3-6 chest-to-bar pull-ups
Workout (5 Rounds for reps)
– SPICY –
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
– MEDIUM –
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken kipping pull-ups
– Rest the remainder of each interval.
– MILD –
Every 5:00 for 5 sets:
10 bench presses
5-10 strict banded pull-ups
– Rest the remainder of each interval.
– SEASONED –
Same as Rx’d
Stretching (Checkmark)
1 set:
1:00 lacrosse-ball chest mash/side
1:00 child’s pose stretch