CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 rounds:

2:00 run, row, or ski

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups, from the knees as needed

240815 (5 Rounds for time)

– RX –

Every 3:00 for 5 rounds:

50 double-unders

Handstand walk (25 ft)

– Rest remainder of each round.

– Score is slowest round.

– INTERMEDIATE –

Every 3:00 for 5 rounds:

25 double-unders

20 handstand shoulder taps

– Rest remainder of each round.

– Score is slowest round.

– BEGINNER –

Every 3:00 for 5 rounds:

20 single-unders

10 pike shoulder taps

– Rest remainder of each round.

– Score is slowest round.

Stretching (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

– AT-HOME – (5 Rounds for time)

Every 3:00 for 5 rounds:

50 double-unders

30 alternating handstand shoulder taps

– Rest remainder of each round.

– Score is slowest round.