CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

1 set:

200-meter jog

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

241018 (Time)

– RX –

5 rounds for time:

200-m run

10 strict handstand push-ups

– INTERMEDIATE –

5 rounds for time:

200-m run

10 pike push-ups

– BEGINNER –

5 rounds for time:

200-m run

10 seated DB presses (15/25 lb)

– MASTERS 55+ –

5 rounds for time:

200-m run

10 DB shoulder presses (20/35 lb)

Skill Work (Checkmark)

Post-workout:

3 sets:

3-10 GHD hip and back extensions

– Rest as needed.

Stretching (Checkmark)

1 set:

1:00 lacrosse ball shoulder mash/side

– AT-HOME – (Time)

5 rounds for time:

200-m run

10 strict handstand push-ups