CrossFit9 – CrossFit WOD

– SKILL I – (10 Rounds for distance)

EMOM 20:

Min. 1 | :30 double-unders

Min. 2 | Max-distance handstand walk

– This is a great time to practice double-unders and work through frustration if still developing this skill.

– Take your time on the handstand walks. If needed, practice shoulder taps against the wall.

– Advanced athletes should consider using a heavy rope if available.

General Warm-up (No Measure)

3 sets:

200-meter run

5 Spiderman stretches/side

5 Cossack squats/side

10 Russian kettlebell swings

10 kettlebell goblet squats

Alexander (Time)

5 Rounds for Time

31 Back Squats (135/95 lb)

12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
– RX –

5 rounds for time with a partner:

31 back squats (95/135 lb)

12 power cleans

– BEGINNER –

5 rounds for time with a partner:

20 back squats (35/45 lb)

12 hang power cleans

Stretching (No Measure)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

– AT-HOME – (Time)

5 rounds for time with a partner:

31 double-DB squats (35/50 lb)

12 double-DB power cleans