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