【Paradiso CrossFit – Venice and Culver City CrossFit】Workout of the Day 05/12/2025

Channel：Paradiso CrossFit – Venice and Culver City CrossFit

Warm Up
Jog 200m
10 / each direction banded monster walks
:30 each side Pigeon
5/side Worlds Greatest Stretch rotations
5/each narrow/regular/wide air squats
10 Tempo Pause Back Squats

Strength
Every 1:30 x 5 sets
6 Back Squats
*start around 65% and build

Warmup shoulders and practice kipping pullups for 5 minutes prior to starting workout

Conditioning
Part 1:
“Tabata Murph”
:20 On/ :10 Off x 8 sets each movement
Shuttle Runs
Pullups
Pushups
Squats
*rest 1:00 between movements
**total time will be 15:00
***when you hit muscular failure, still focus on quality range of motion and form, rest and do singles if needed

L1: ring rows, incline or banded pushups
L2: banded pullups and pushups
Rx+ weightvest

At 17:00, perform Part 2:
*run a distance that allows you to push your pace the entire time

L1: 800m Run
L2: 1200m Run
Rx 1 mile Run
Rx+ 1 mile weight vest

Cool Down
:60/side calf stretch
:60/side Hip Flexor Stretch
:60/side Pigeon stretch
:60 Pike Stretch
:60 Straddle Stretch

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