【Paradiso CrossFit – Venice and Culver City CrossFit】Workout of the Day 05/19/2025

Channel：Paradiso CrossFit – Venice and Culver City CrossFit

Warmup
Jog 200m
20 Glute Bridges
10/side Side Plank Leg Raises
10/side Pigeon pushups
5/side Scorpion Stretch
10/10 Single Leg Glute Bridge
10 Kang Squats w/ pause in bottom

Strength
Every 1:30 x 5 sets
6 Speed Back Squats
*start around 65% and build to heavier than last week

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

Conditioning
Murph is next Monday!
Run 1200m
5 Rounds of:
5 Strict Chinups
10 DB Pushups
15 Jumping Lunges

Then, Run 800m
25 Manmakers 35/25*

25min cap

*1 rep= pushup, row each arm, squat clean thruster

L1: half the run distances, 3 rounds ring rows, incline pushups, step back lunges, 25 burpees
L2: banded chinups, 20/15 DBs
Rx+ weight vest, 50/35 DBs

Extra Credit
2 Sets for max reps:
Vups or Tuckups, without feet touching the ground
Barbell Bicep Curls

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