CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
:30 bike (easy)
:20 bike (moderate)
:10 bike (fast)
2 sets:
10 banded pass-throughs
10 band pull-aparts
10 scap pull-ups
10 scap push-ups
:30 bike (workout pace)
– Rest :10-:20 between movements.
Hold Please… (Time)
– RX –
4 rounds for time:
10/15-cal bike
:30 accumulated dead hang hold
10/15-cal bike
:30 accumulated handstand hold
10/15-cal bike
:30 accumulated ring support hold
– INTERMEDIATE –
4 rounds for time:
8/12-cal bike
:30 accumulated dead hang hold
8/12-cal bike
:30 accumulated handstand hold
8/12-cal bike
:30 accumulated ring support hold
– BEGINNER –
4 rounds for time:
6/9-cal bike
:15 accumulated toe-assisted dead hang hold
6/9-cal bike
:15 accumulated pike hold
6/9-cal bike
:15 accumulated toe-assisted ring support hold
Stretching (No Measure)
1 set:
200-m recovery walk
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
4 rounds for time:
200-m run
:30 accumulated hollow hold
200-m run
:30 accumulated handstand hold
200-m run
:30 accumulated high-plank hold