CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

1 round:

Partner 1 | 1:00 on machine of choice, slow

Partner 2 | 1:00 on machine of choice, slow

10 leg swings/leg

10 alternating plank shoulder taps

10 lateral leg swings/leg

5 push-ups from the knees

10 arm swings

5 push-ups

10 alternating Cossack squats

5 burpees, slow

10 alternating lunges

5 burpees, fast

Partner 1 | 1:00 on machine of choice, moderate pace

Partner 2 | 1:00 on machine of choice, moderate pace

– During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch.

241029 (Distance)

– RX –

On a 30:00 clock with a partner:

Machine of choice for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

– INTERMEDIATE –

On a 30:00 clock with a partner:

Machine of choice for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 7 burpees together.

– BEGINNER –

On a 30:00 clock with a partner:

Machine of choice for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners perform 3 burpees together.

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

1 set:

:30 standing hamstring stretch/leg

:30 elevated pigeon stretch/side

– AT-HOME – (Distance)

On a 30:00 clock with a partner:

Run for distance

– Switch as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.