CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 set:

2:00 bike, row, or ski

1 set:

10 box step-ups

10 hand-elevated push-ups on a box

10 kettlebell sumo deadlifts

1 set:

10 tuck jumps

5 single-arm kettlebell presses, right

5 single-arm kettlebell presses, left

10 Russian kettlebell swings

1 set:

10 box jumps

5 single-arm kettlebell push presses, right

5 single-arm kettlebell push presses, left

10 kettlebell swings

Push Press (Pre-workout:
EMOM 9:
1 push press
– Build in load.)

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
– RX –

AMRAP 20:

10 push presses (75/115 lb)

10 kettlebell swings (35/53 lb)

10 box jumps (20/24 in)

– BEGINNER –

AMRAP 20:

10 push presses (35/45 lb)

10 kettlebell swings (18/26 lb)

10 box step-ups (12/20 in)

Stretching (No Measure)

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

10 single-arm DB push press (35/50 lb)

10 dumbbell swings (35/50 lb)

10 jumps to, or over, an object (20/24 in)

– Use one DB.