CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

– Build in load for the squats as able.

Back Squat (- RX –
For load:
3-3-3-3-3-3-3
Back squat

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
For load:
5-5-5-5-5-5-5
Back squat)

Stretching (No Measure)

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

– AT-HOME – (7 Rounds for reps)

EMOM 21:

Min. 1 | 6-12 dumbbell reverse lunges

Min. 2 | 6-12 dumbbell pause squats

Min. 3 | 6-12 dumbbell good mornings

– Use 1 or 2 dumbbells.

– Use a loading that allows for unbroken sets and sound technique.