CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

On a 7:00 clock:

10 plate ground-to-overheads

10 hollow rocks

10 alternating Samson stretch lunges

:20 bottom-of-squat hold

240926 (5 Rounds for weight)

– RX –

Every 4:00 for 5 sets:

40 air squats

4 shoulder presses

– INTERMEDIATE –

Every 4:00 for 5 sets:

25 air squats

4 shoulder presses

– BEGINNER –

Every 4:00 for 5 sets:

10 air squats

4 shoulder presses

Shoulder Press

Stretching (No Measure)

1 set:

1:00 foam roll quadriceps/leg

1:00 foam roll lats/arm

– AT-HOME – (5 Rounds for reps)

Every 4:00 for 5 sets:

40 air squats

Max-rep dumbbell shoulder presses (35/50 lb)

– Use two DBs.

– MASTERS 55+ – (5 Rounds for weight)

Same as Rx’d