CrossFit9 – CrossFit WOD

– STAMINA I – (5 Rounds for calories)

5 sets for max-calories:

3:00 Air bike

– Rest 1:00 between sets.

– 30-50 calories each set.

– Consistent paces across the 3-minute effort.

– Build stamina and conditioning.

– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.

– Keep your chest high and push/pull with your arms and legs.

– Substitutions: Echo Bike, Assault Bike, C2 Bike, Ski erg, row, run.

240919 (Time)

– RX –

10 rounds for time:

12 KB swings (35/53 lb)

30 double-unders

– 15:00 time cap.

Stretching (No Measure)

1 set:

1:00 lacrosse ball foot/side

1:00 standing pike stretch

– AT-HOME – (Time)

10 rounds for time:

12 DB swings (35/50 lb)

30 double-unders

– 15:00 time cap.

– Use one DB.

– MASTERS 55+ – (Time)

10 rounds for time:

12 KB swings (26/35 lb)

30 double-unders

– 15:00 time cap.