CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
– INTERMEDIATE –
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups
– BEGINNER –
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups
– MASTERS 55+ –
21-15-9 reps for time of:
Thrusters (45/65 lb)
Pull-ups
Skill Work (Checkmark)
Post-workout
Accumulate:
3:00 plank hold
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
21-15-9 reps for time of:
Single-DB thrusters (35/50 lb)
Up-downs to a target (6 in)