- by Brice Helms
- 0 minute read
CrossFit WOD, May 9, 2025
CrossFit – Fri, May 9
General Warm-up
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
Workout
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
– SPICY –
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
– MEDIUM –
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
– MILD –
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats
– SEASONED –
Same as Rx’d