Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

1 set:

400-meter jog

10 leg swings/leg

10 lateral leg swings/leg

10 unweighted good mornings

20 alternating torso twists

:20 Samson stretch/leg

5 Spiderman twists/leg

20 alternating scorpion stretches

20 alternating lying hip crossovers

AMRAP 3:

10 jumping jacks

5 up-downs

5 push-ups

10 alternating jumping lunges

241103 (Time)

– RX –

2 rounds for time:

800-m run

60 double-unders

40 DB goblet carry reverse lunges (35/50 lb)

– INTERMEDIATE –

2 rounds for time:

800-m run

40 double-unders

40 DB goblet carry reverse lunges (20/35 lb)

– BEGINNER –

2 rounds for time:

400-m run

40 single-unders

20 DB goblet carry reverse lunges (15/25 lb)

– MASTERS 55+ –

2 rounds for time:

800-m run

60 double-unders

40 DB goblet carry reverse lunges (20/35 lb)

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats