WOD — May 10, 2026

CrossFit – Sun, May 10

General Warm-up

2:00 Row or Ski

1:00 Accumulated Dead hang

20 Ring Rows

1:00 Accumulated Hollow Hold

10 sets for quality: (10 Rounds for reps)

5 Unbroken Strict Chest to Bar Pull Ups

Rest as little as needed to stay unbroken, but no more than 1:00

Start with as little (or no) band assistance as needed, progressively adding assistance as fatigue builds.

Be mindful of murph prep if doing that tomorrow! Maybe do less sets to decrease overall volume.

EMOM 7 Minutes (Checkmark)

10 Air Squats

Max duration L-sit hold in remainder of minute

Score is total time in an L-Sit.

Sub reverse lunges if concerned for murph prep

Zone 2 Row (Checkmark)

12:00 Zone 2 Warm Up

45:00-90:00 Row @ Zone 2

12:00 Zone 2 Cool Down

Your Zone 2 today should stay between 160bpm minus your age and 180bpm minus your age.

Warm up:

Build from resting heartrate to 180bpm minus your age slowly over 12:00. This will feel incredibly slow, but will help your session a lot. Feel free to mix up machines, but end on rower.

Cool down:

Spend 4:00 on the rower, keeping your heartrate above 150bpm minus your age, then slowly work down to resting for the next 8:00 on any machine or walking.