CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

Running line drill warm-up

1-2 rounds:

Hip rotations – out and around

Hip rotations – in and out

Heel walks

Toe walks

Outside feet

Inside feet

A skips

B skips

C skips

High knees

Butt kicks

Karaoke

Skipping (forward/back/height/length)

Shuttle runs

241010 (Time)

– RX –

3 rounds for time:

600-m run

Rest 1:00

400-m run

Rest 1:00

200-m run

Rest 1:00

– Score = total time.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

3 rounds for time:

300-m run

Rest 1:00

200-m run

Rest 1:00

100-m run

Rest 1:00

– Score = total time.

Stretching (No Measure)

1 set:

1:00 foam roll calves

1:00 standing pike stretch

– AT-HOME – (Time)

Same as Rx’d

– MASTERS 55+ – (Time)

Same as Rx’d