CrossFit WOD, May 6, 2025

Banded warm-up

2 sets:
10 steps banded monster walk, forward
10 steps banded monster walk, backward
10 sumo-stance good mornings
10 slow air squats
10 hip bridges

Running dynamic warm-up

1 set:
200-meter run, slow
:30 alternating hamstring scoops

3 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.

1 set:
200-meter run, faster

– SPICY –
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)

– MEDIUM –
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)

– MILD –
2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)

– SEASONED –
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot