CrossFit WOD, May 10, 2025

1 set:
10 alternating Spiderman stretches
10 inchworm + push-ups
10 leg swings/leg (front to back)

1 set:
10 box step ups
10 good mornings
10 box step ups
5 single-leg floor taps/leg

3 sets:
:20 box step overs
:10 rest
:20 sit ups
:10 rest

Pre workout
GHD Sit Ups – 3 to 5 reps

– Leg extensions

– Leaning backwards

– Back to 45°

– Sit Up to parallel

– Full rep

– SPICY –
For time with a partner:
20 dumbbell box step-overs
40 GHD sit-ups
60-calorie Echo bike
40 GHD sit-ups
20 dumbbell box step-overs

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

– MEDIUM –
For time with a partner:
20 dumbbell box step-overs
30 GHD sit-ups to parallel
40-calorie Echo bike
30 GHD sit-ups to parallel
20 dumbbell box step-overs

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

– MILD –
For time with a partner:
20 box step-overs
20 sit-ups
30-calorie Echo bike
20 sit-ups
20 box step-overs

♀ 12-inch box
♂ 20-inch box

– SEASONED –
Same as SPICY

1 set:
2:00 Couch stretch/leg