- by Brice Helms
- 0 minute read
CrossFit WOD, May 5, 2025
CrossFit – Mon, May 5
General Warm-up
2 sets:
1:00 row (easy)
10 alternating Samson stretches
10 hamstring kick-ups/leg
10 hollow rocks
10 Superman arch-ups
10 scap push-ups
10 strict hanging knee raises
Workout (Time)
– SPICY –
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars
– MEDIUM –
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars
– MILD –
For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises
– SEASONED –
Same as Rx’d
Skill Work (4 Rounds for reps)
Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch