CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 set:

400-meter run

3 sets:

4 inchworms

8 double-kettlebell shoulder presses

12 walking lunge steps

240901 (Time)

– RX –

For time:

Accumulate 1:00 freestanding handstand hold

100-meter double-KB front rack carry (35/53 lb)

50 double-KB push presses

Single-KB overhead walking lunge (100 ft)

Accumulate 1:00 plank hold

– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

– INTERMEDIATE –

For time:

Accumulate 1:00 handstand hold against the wall

100-m double-KB front rack carry (26/35 lb)

50 double-KB push press

Single-KB overhead walking lunge (100 ft)

Accumulate 1:00 plank hold

– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

– BEGINNER –

For time:

Accumulate :45 plank hold

100-m double-KB front rack carry (12/18 lb)

50 double-KB push press

Single-KB overhead walking lunge (100 ft)

Accumulate :45 plank hold

– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

Skill Work (AMRAP – Reps)

Post-workout:

8 sets for reps:

:20 hollow rocks

:10 rest

Stretching (No Measure)

Accumulate:

10 iron cross stretch/side

1:00 seated pike stretch

– AT-HOME – (Time)

For time:

1:00 cumulative freestanding handstand hold

100-meter double-dumbbell front rack carry (35/50 lb)

50 double-dumbbell push presses

Single-dumbbell overhead walking lunge (100 ft)

1:00 cumulative plank hold

– Use the same load for all dumbbell movements. Switch arms as needed on the overhead walking lunge.