CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 set:

10 alternating Samson stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

20 box step-ups (20 in)

20 alternating reverse lunges

:30 mountain climbers

100-meter jog

1 set

10 unweighted good mornings

10 single-dumbbell box step-ups (20 in)

10 single-dumbbell walking lunges

100-meter single-dumbbell carry

240810 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

50 single-DB box step-ups (20/20 in) (20/35 lb)

50 single-DB walking lunges (20/35 lb)

100-m single-DB carry

– Carry the dumbbell anyhow.

– INTERMEDIATE –

AMRAP 20:

50 single-DB box step-ups (20/20 in) (15/25 lb)

50 single-DB walking lunges (15/25 lb)

100-m single-DB carry

– Carry the dumbbell anyhow.

– BEGINNER –

Every 5:00 for 4 sets:

20 box step-ups (12/12 in)

15 walking lunges

100-m jog

– Rest with the remaining time in the 5:00 interval.

Stretching (No Measure)

Accumulate:

1:00 foam roll quad/leg

1:00 foam roll lats/arm

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

50 single-dumbbell step-ups (20 in) (20/35 lb)

50 single-dumbbell walking lunges (20/35 lb)

100-meter single-dumbbell carry

– Carry the dumbbell anyhow.

– If no box is available, substitute with 50 unweighted reverse lunges.