CrossFit9 – CrossFit WOD

Station rotation warm-up (No Measure)

3 sets:

:30 bike (slow)

:30 Samson stretch lunges

:30 sit-up progression

:30 air squats

– Rest :15 between movements.

240906 (5 Rounds for time)

– RX –

Every 4:00 for 5 sets:

24/30-cal bike

– Athletes may use any bike.

– Rest with the remaining time.

– INTERMEDIATE –

Every 4:00 for 5 sets:

17/24-cal bike

– Athletes may use any bike.

– Rest with the remaining time.

– BEGINNER –

Every 4:00 for 5 sets:

10/15-cal bike

– Athletes may use any bike.

– Rest with the remaining time.

Skill Work (Checkmark)

Post-workout:

Accumulate:

50 GHD sit-ups

Stretching (No Measure)

2 set:

:30 cobra stretch

:30 Samson stretch/side

– AT-HOME – (5 Rounds for time)

Every 4:00 for 5 sets:

400-m run

– Rest with the remaining time.