CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 set:

400-meter jog

1 set:

30 mountain climbers

10 alternating Samson stretches

5 plank to down dog stretch

10 alternating plank reach-throughs

5 plank to down dog stretch

1 set:

30 jumping jacks

10 alternating reverse lunges

10 alternating V-ups

10 up-downs

1 set:

30 high knees (in place)

30 butt kickers (in place)

10 air squats

10 AbMat sit-ups

10 burpees

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 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

– AT-HOME – (Time)

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.