CrossFit9 – CrossFit WOD

STAMINA (Distance)

On a 15:00 clock:

Bike for distance

– Every minute perform a :15 sprint.

– This should be a big calorie burner for you cardio junkies 😉

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

240821 (Time)

10 rounds for time:

100-m double-KB farmers carry

3 wall walks
L1: B/P; 3 inchworm + push-ups

L2: Y/B; 3 wall walks

L3: G/Y; 3 strict wall facing HSPU

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.