CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

AMRAP 5:

100-meter jog

10 alternating Spiderman stretches

5 dumbbell strict presses

5 up-downs

5 dumbbell push presses

10 alternating plank reach-throughs

240804 (Time)

– RX –

20 rounds for time with a partner:

7 push presses (75/115 lb)

100-m run

7 burpees

– One partner completes a full round at a time before switching for 10 rounds each.

– INTERMEDIATE –

20 rounds for time with a partner:

7 push presses (65/95 lb)

100-m run

5 burpees

– One partner completes a full round at a time before switching for 10 rounds each.

– BEGINNER –

20 rounds for time with a partner:

5 push presses (35/45 lb)

100-m run

3 burpees

– One partner completes a full round at a time before switching for 10 rounds each.

Stretching (No Measure)

1 set:

200-m recovery walk

1:00 banded shoulder stretch/arm

– AT-HOME – (Time)

20 rounds for time with a partner:

7 double-dumbbell push presses (35/50 lb)

100-meter run

7 burpees

– One partner completes a full round at a time before switching for 10 rounds each.