CrossFit9 – CrossFit WOD

– STAMINA I – (Distance)

On a 15:00 clock:

Bike for distance

– Every minute perform a :15 sprint.

– Score is total distance.

– 5,000-7,000+ meters.

– Start at a slow to moderate pace, and increase your pace as much as possible during the 15-second sprints.

– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you. need to after each sprint to be able to repeat that sprint pace.

– Use any bike available or substitute run or ski as needed.

240821 (Time)

– RX –

10 rounds for time:

100-m double-KB farmers carry (35/53 lb)

3 wall walks

– INTERMEDIATE –

10 rounds for time:

100-m double-KB farmers carry (26/35 lb)

2 wall walks

– BEGINNER –

10 rounds for time:

50-m double-KB farmers carry (18/26 lb)

3 inchworm + push-ups

Stretching (No Measure)

1 set:

1:00 double-forearm stretch

1:00 doorway pec stretch/side

– AT-HOME – (Time)

10 rounds for time:

100-meter double-dumbbell farmers carry (35/50 lb)

3 wall walks

– Substitute with 3 x (6 plank shoulder taps + 1 hand-release push-up) if no wall is available.