CrossFit WOD, May 11, 2025

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

1 set:
:30 single-unders
10 good mornings
:30 up-downs
5 single-leg floor taps/leg

3 sets:
:20 double-unders
:10 rest
:20 burpees
:10 rest

– SPICY –
3 rounds for time:
21 bar-facing burpees
15 deadlifts (155/225 lb)
90 double-unders

– MEDIUM –
3 rounds for time:
15 bar-facing burpees
12 deadlifts (155/225 lb)
75 double-unders

– MILD –
3 rounds for time:
12 bar-facing burpees
9 deadlifts (55/75 lb)
60 double-unders

– SEASONED –
3 rounds for time:
21 bar-facing burpees
15 deadlifts (125/185 lb)
60 double-unders

Post workout
3 sets:
50 flutter kicks
25 AbMat sit-ups

1 set:
1:00 pigeon pose/leg