CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 round:

200-meter jog

:20 high knees

:20 butt kickers

:20 up-downs

:20 Samson stretch/side

200-meter run (faster)

240811 (Time)

– RX –

For time:

400-m run

30 toes-to-bars

400-m run

10 wall walks

400-m run

30 toes-to-bars

400-m run

– INTERMEDIATE –

For time:

400-m run

30 knees-to-chest

400-m run

5 wall walks

400-m run

30 knees-to-chest

400-m run

– BEGINNER –

For time:

200-m run

20 hanging knee raises

200-m run

5 inchworm + push-up

200-m run

20 hanging knee raises

200-m run

Good Mornings (Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow. )

Stretching (No Measure)

1 set:

1:00 pigeon pose/leg

:30 calf stretch/leg

– AT-HOME – (Time)

For time:

400-meter run

30 V-ups

400-meter run

10 wall walks

400-meter run

30 V-ups

400-meter run