CrossFit9 – At-Home Workout

Warm-up

Warm-up (No Measure)

2R for quality:

20 jumping jacks

10 sampson lunges, alternating

10 sumo inchworms

10 alternating shoulder taps, 3 count hold each

Metcon

Metcon (AMRAP – Rounds and Reps)

A.

18 minute AMRAP:

200m run

30 KB / DB Swing

30 Goblet squat

Upon completion of each round, rest 1 minute. Goal is to go unbroken.

B.

18 minute AMRAP:

200m run

15 Push-ups

30 Lateral hops over a low object

Rrest 1 minute. Goal is to go unbroken.

Rest 4 minutes between. Wipe all equipment (including bike, rower or skier if used as sub for run). Each athlete is responsible for their own equipment.