TODAY'S WOD

Workout of the Day

WOD

CrossFit - Tue, Apr 1
General Warm-up

1 round:
200-meter jog, slow
10 alternating Spiderman stretch + reaches
10 alternating Samson lunges
:30 change in support drill
:30 falling forward drill
:30 position drill
200-meter run, faster

250401 (Time)

- RX -
5 rounds for time:
500-m row
400-m run
- Rest 3:00 between rounds.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
5 rounds for time:
250-m row
200-m run
- Rest 3:00 between rounds.

- MASTERS 55+ -
Same as Rx'd

Skill Work (Checkmark)

Post-workout
8 sets:
:20 hollow rocks
:10 rest

Stretching (Checkmark)

Accumulate:
:30 lacrosse ball roll bottom of foot/side
:30 standing hamstring stretch/side
:30 calf stretch/side

- AT-HOME - (Time)

5 rounds for time:
200-m single-DB carry/run (35/50 lb)
400-m run
- Rest 3:00 between rounds.
- Carry the dumbbell any way.

WOD

CrossFit - Tue, Apr 1
General Warm-up

1 round:
200-meter jog, slow
10 alternating Spiderman stretch + reaches
10 alternating Samson lunges
:30 change in support drill
:30 falling forward drill
:30 position drill
200-meter run, faster

250401 (Time)

- RX -
5 rounds for time:
500-m row
400-m run
- Rest 3:00 between rounds.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
5 rounds for time:
250-m row
200-m run
- Rest 3:00 between rounds.

- MASTERS 55+ -
Same as Rx'd

Skill Work (Checkmark)

Post-workout
8 sets:
:20 hollow rocks
:10 rest

Stretching (Checkmark)

Accumulate:
:30 lacrosse ball roll bottom of foot/side
:30 standing hamstring stretch/side
:30 calf stretch/side

- AT-HOME - (Time)

5 rounds for time:
200-m single-DB carry/run (35/50 lb)
400-m run
- Rest 3:00 between rounds.
- Carry the dumbbell any way.

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