CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 rounds:

2:00 row

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 single-leg toe touches

240830 (Time)

– RX –

For time:

30 Russian KB swings (35/53 lb)

150 double-unders

30 Russian KB swings

150 double-unders

30 Russian KB swings

– INTERMEDIATE –

For time:

20 Russian KB swings (35/53 lb)

75 double-unders

20 Russian KB swings

75 double-unders

20 Russian KB swings

– BEGINNER –

For time:

20 Russian kettlebell swings (18/26 lb)

50 single-unders

20 Russian kettlebell swings

50 single-unders

20 Russian kettlebell swings

Skill Work (4 Rounds for weight)

Post-workout:

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single DB.

Stretching (No Measure)

Accumulate:

1:00 foam roll upper back

1:00 calf wedge stretch/side

– AT-HOME – (Time)

For time:

30 dumbbell swings (35/50 lb)

150 double-unders

30 dumbbell swings

150 double-unders

30 dumbbell swings

– Use one DB.