CrossFit9 – CrossFit WOD
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
240825 (Time)
– RX –
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– INTERMEDIATE –
For Time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– BEGINNER –
For Time:
15 burpees
25 AbMat sit-ups
15 burpees
25 AbMat sit-ups
15 burpees
– Every 2:00 starting at :00 complete 5 air squats.
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