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CrossFit9 – At-Home Workout

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

Step ups or Bulgarian split squats

*EMOM: 10 odd object squats
Score = number of step ups or split squats achieved in 10 minutes.

Metcon (AMRAP – Reps)

3 rounds x :40 work/ :20 rest each station

1. 3-count shoulder tap

2. Dead bugs

3. Wall walks or wall sit

4. Deck squats or straight leg sit-ups

Finisher

Metcon (No Measure)

5 rounds x 1 minute:

:10 fast Russian twists

:50 slow controlled sit ups