CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
2:00 row or bike, slow
25 ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Inchworm + push-ups
1 set:
2:00 row or bike, moderate
3 rounds:
5 pike push-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers
1 set:
2:00 row or bike, fast
241005 (Time)
– RX –
For time:
20 DB presses (35/50 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats
– INTERMEDIATE –
For time:
20 DB presses (25/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats
– BEGINNER –
For time:
10 DB presses (15/25 lb)
40 air squats
20 DB push presses
30 air squats
30 DB push jerks
20 air squats
Stretching (No Measure)
2 sets:
:30 reach, roll, and lift
20 steps monster walk
– AT-HOME – (Time)
Same as Rx’d
– MASTERS 55+ – (Time)
For time:
20 DB presses (20/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats