CrossFit WOD, May 3, 2025

Banded warm-up

2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left

Dynamic warm-up

1 set:
Partner 400-meter run (easy pace)

1 set:
Bear crawl
Samson lunges
Soldier kicks
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
– Perform each movement 25 ft down and back.

1 set:
Partner 200-meter run (moderate pace)

3 rounds:
:30 jump rope
:30 rest

1 set:
Partner 200-meter run (fast/stride)

– SPICY –
6 rounds for time of:
50 double-unders
12 deadlifts (155/225 lb)

Right into…
800-m run

– MEDIUM –
6 rounds for time of:
30 double-unders
12 deadlifts (125/185 lb)

directly into…
800-m run

– MILD –
6 rounds for time of:
30 single-unders
10 deadlifts (55/75 lb)

directly into…
400-m run

– SEASONED –
6 rounds for time of:
50 double-unders
12 deadlifts (125/185 lb)

Right into…
800-m run

2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side