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CrossFit / Wed, Sep 10

Updated: Sep 9, 2025

Warm-Up

1 Sets of:

20/15 Cal. Bike

30 Feet Quad-pull Walking Lunges

30 Feet Inch-worms

60 Feet High Knees

60 Feet Bear Crawl


Pre WOD Skill:

Spend 10 minutes working on Hand Stand Holds and Hand Stand Walk


WOD

2 Rounds For Time:

30 Cal. Bike

30 Burpee Over Bench

30 Side To Side Ball Slams 20/14

30 Dumbbell Floor Press 50/30


Stretching

1:00 Calf Smash/leg

1:00 Weighted Forward Fold

:30 Dead Hang

 
 
 

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Adrian Van Poppel
Sep 11, 2025

19:42 RX but no more 20# balls so had to choose between 16# and 25#…easy choice

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sfagalde3
Sep 11, 2025

20:53 RX

Floor press was heavy for me

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Nick Vay
Nick Vay
Sep 10, 2025

Scaled. 12:10


2 rounds x 20 reps at Rx weights

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