CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

Dynamic warm-up

1 set:

Partner 1 | 1:00 row

Partner 2 | Alternating Spiderman stretch

– Switch after partner 1 finishes the row.

Med-ball toss warm-up

1 set:

:30 back-to-back twist passes/direction

:45 granny tosses

:45 chest passes

:30 side tosses, right

:30 side tosses, left

:45 roll passes

:45 overhead throws

:45 squat throws

241017 (Calories)

– RX –

AMRAP 20 with a partner:

Row for calories

– Switch as needed.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

2 sets:

1:00 standing pike stretch

1:00 saddle stretch

– AT-HOME – (Distance)

AMRAP 20 with a partner:

Run for distance

– Switch as needed.