CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

2 sets

:20 jumping jacks

:10 rest

:20 inchworm + push-ups

:10 rest

:20 air squats

:10 rest

:20 scap pull-ups

:10 rest

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
– INTERMEDIATE –

For time:

40 box jumps (20/24 in)

40 jumping pull-ups

40 KB swings (26/35 lb)

40 walking-lunge steps

40 knees-to-elbows

40 push presses (35/45 lb)

40 GHD hip extensions

40 wall-ball shots (14/20 lb) (9/10 ft)

40 burpees

40 double-unders

– MASTERS 55+ –

For time:

50 box jumps or step-ups (20/24 in)

50 jumping pull-ups

50 KB swings (18/26 lb)

50 walking-lunge steps

50 hanging knee raises

50 push presses (15/25 lb)

50 GHD hip extensions

50 wall-ball shots (10/20 lb) (9 ft)

50 burpees

50 double-unders

Stretching (Checkmark)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

– AT-HOME – (Time)

For time:

50 jumps to, or over, an object (20/24 in)

50 single-arm DB hang power cleans (35/50 lb)

50 DB swings

50 walking-lunge steps

50 lying knees-to-elbows

50 single-DB push presses

50 Supermen

50 single-DB thrusters

50 burpees

50 double-unders