CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
1 set:
100-meter run (slow)
100-meter run (fast)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
– INTERMEDIATE –
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
– BEGINNER –
4 rounds for time:
300-m run
15 overhead squats (35/45 lb)
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
5 rounds for time:
400-m run
8 single-arm DB overhead squats, left (35/50 lb)
8 single-arm DB overhead squats, right
– MASTERS 55+ – (Time)
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)