CrossFit WOD, October 1, 2024

CrossFit – Tue, Oct 1

General Warm-up

1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats

1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats

1 set:
100-meter run (slow)
100-meter run (fast)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

– INTERMEDIATE –
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)

– BEGINNER –
4 rounds for time:
300-m run
15 overhead squats (35/45 lb)

Stretching

Accumulate:
1:00 banded shoulder stretch/arm

– AT-HOME – (Time)

5 rounds for time:
400-m run
8 single-arm DB overhead squats, left (35/50 lb)
8 single-arm DB overhead squats, right

– MASTERS 55+ – (Time)

5 rounds for time:
400-m run
15 overhead squats (55/75 lb)

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