CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

3 sets:

:30 slow PVC pass-throughs

:30 jumping jacks

:30 jumping squats

– No rest between movements.

Overhead Squat (- INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Skill Work (Checkmark)

Post-workout

For completion:

200-m double-KB front-rack carry

Stretching (Checkmark)

1 set;

1:00 foam roll T-spine

1:00 foam roll glute-med/side

– AT-HOME – (Checkmark)

5 sets for completion:

5 single-arm DB overhead squats/arm

:30-1:00 handstand hold

– Hold the bottom of each squat for :02.