CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 sets:

:15 arm circles forward

:15 arm circles backward

10 scap pull-ups

6 Samson stretch lunges

6 alternating step-ups

4 burpees

4 box jumps

– Use a low box.

2 sets:

5-10 ring rows or 1-5 strict pull-ups

:20 box jumps

– Use a workout height box.

Why Though? (Time)

– RX –

9-12-15-18-21 reps for time of:

Suitcase KB reverse lunges (53/70 lb)

Kipping chest-to-bar pull-ups

Burpee box jumps (24/30 in)

– Use one kettlebell.

– INTERMEDIATE –

6-9-12-15-18 reps for time of:

Suitcase KB reverse lunges (35/53 lb)

Kipping pull-ups

Burpee box jumps (20/24 in)

– Use one kettlebell.

– BEGINNER –

3-6-9-12-15 reps for time of:

Suitcase KB reverse lunge (26/35 lb)

Ring rows

Burpee box step-ups (12/20 in)

– Use one kettlebell.

Stretching (No Measure)

1 set:

1:00 pigeon pose/leg

– AT-HOME – (Time)

9-12-15-18-21 reps for time of:

Suitcase DB reverse lunges (35/50 lb)

Double-DB bent-over rows

Burpees to a target (12 in)

– Use one DB.