CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Abmat sit-ups
:20 up-downs
:20 jumping squats
Skill Work (5 Rounds for weight)
Pre-workout:
Every 2:00 for 5 sets:
1 shoulder press
3 push jerks
– Build in load if the technique is sound.
240922 (AMRAP – Reps)
– RX –
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (75/115 lb)
– INTERMEDIATE –
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (65/95 lb)
– BEGINNER –
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (35/45 lb)
Stretching (No Measure)
1 set:
1:00 banded shoulder stretch/arm
– AT-HOME – (AMRAP – Reps)
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Double-DB push jerks (35/50 lb)
– MASTERS 55+ – (AMRAP – Reps)
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (65/95 lb)