CrossFit9 – CrossFit WOD

Skill Work (Checkmark)

On a 10:00 clock:

Low-ring muscle-up practice

-OR-

High Volume Low Intensity Core Conditioning

240801 (Time)

– RX –

For time:

500-m row

20 pike push-ups (20/24 in)

500-m row

35 hand-release push-ups

500-m row

50 push-ups

500-m row

– INTERMEDIATE –

For time:

500-m row

20 pike push-ups (floor)

500-m row

25 hand-release push-ups

500-m row

30 push-ups

500-m row

– BEGINNER –

For time:

400-m row

15 DB shoulder presses (15/20 lb)

400-m row

20 hand-release push-ups from the knees

400-m row

25 push-ups from the knees

400-m row

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball front delt mash/side

– AT-HOME – (Time)

For time:

400-meter run

20 pike push-ups (20/24 in)

400-meter run

35 hand-release push-ups

400-meter run

50 push-ups

400-meter run