CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 sets:

10 Samson stretch lunges

10 PVC overhead squat (weight in heels)

10 strict sit-ups (minimal arm movement)

10 good mornings (neutral spine)

10 strict pull-ups (full range of motion)

10 strict ring dips (full range of motion)

240925 (Time)

– RX –

For time:

3,000-m row

– INTERMEDIATE –

For time:

2,000-m row

– BEGINNER –

AMRAP 12:

Max-meters on the rower.

Skill Work (Checkmark)

Post-workout

2 sets:

1:00 plank hold

50 Russian twists

Stretching (No Measure)

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

– AT-HOME – (Time)

Same as Rx’d

– MASTERS 55+ – (Time)

Same as Rx’d