CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

Dynamic warm-up

2 sets:

:30 jumping jacks

:10 Samson stretch/leg

:30 mountain climbers

:10 Cossack squat stretch/leg

Squat therapy

EMOM 5:

5 reps of wall-facing squats

– :03 down, :03 hold, then stand.

241002 (10 Rounds for reps)

– RX –

10 x 1:00 rounds:

5 back squats

Max-reps ring dips

– Rest 1:00 between rounds.

– Score is total ring dips.

– INTERMEDIATE –

10 x 1:00 rounds:

5 back squats

Max-reps toe-assisted ring dips

– Rest 1:00 between rounds.

– Score is total ring dips.

– BEGINNER –

10 x 1:00 rounds:

5 back squats

Push-ups from the knees

– Rest 1:00 between rounds.

– Score is total ring dips.

Stretching (No Measure)

Accumulate:

1:00 foam roll glute/side

1:00 figure-4 stretch/side

– AT-HOME – (10 Rounds for reps)

10 x 1:00 rounds:

5-10 double-DB squats (35/50 lb)

Max-reps push-ups on the DBs

– Rest 1:00 between rounds.

– Score is total push-ups.

– MASTERS 55+ – (10 Rounds for reps)

10 x 1:00 rounds:

5 back squats

Max-reps ring dips

– Rest 1:00 between rounds.

– Score is total ring dips.