CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 sets:

100-meter run

200-meter row

240824 (Time)

– RX –

3 rounds for time:

120 double-unders

1,000-m row

800-m run

– INTERMEDIATE –

3 rounds for time:

75 double-unders

750-m row

800-m run

– BEGINNER –

3 rounds for time:

50 single-unders

750-m row

800-m run

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (Time)

3 rounds for time:

120 double-unders

100 unweighted step-ups (20 in)

800-meter run