CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 sets:

100-meter run

10 alternating Cossack squats

10 ring rows

5 up-down + jump and reaches

Partner Badger (Time)

– RX –

3 rounds for time with a partner:

30 squat cleans (65/95 lb)

30 pull-ups

800-m run

– Athletes run together and break up the cleans and pull-ups as needed.

– INTERMEDIATE –

3 rounds for time with a partner:

30 squat cleans (45/65 lb)

30 pull-ups

800-m run

– Athletes run together and break up the cleans and pull-ups as needed.

– BEGINNER –

3 rounds for time with a partner:

30 squat cleans (35/45 lb)

30 jumping pull-ups

600-m run

– Athletes run together and break up the cleans and pull-ups as needed.

Stretching (No Measure)

2 sets:

1:00 foam roll calves

:30 cat-cow

:30 standing pike stretch

– AT-HOME – (Time)

3 rounds for time with a partner:

30 single-arm dumbbell squat cleans (35/50 lb)

30 double-dumbbell bent-over rows (35/50 lb)

800-m run

– Athletes run together and break up the cleans and pull-ups as needed.

– MASTERS 55+ – (Time)

3 rounds for time with a partner:

30 squat cleans (55/75 lb)

20 pull-ups

800-m run

– Athletes run together and break up the cleans and pull-ups as needed.