CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

3 sets:

200-meter jog

20 mountain climbers

20 alternating plank shoulder taps

20 jumping jacks

5 push-ups

Bench Press (- RX –
For load:
10-10-10-10-10
Bench press

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
With a light load:
10-10-10-10-10
Bench press)

Skill Work (AMRAP – Reps)

Post-workout

8 sets:

:20 double-unders

:10 rest

Stretching (No Measure)

1 set:

1:00 doorway pec stretch/side

1:00 couch stretch/side

– AT-HOME – (5 Rounds for reps)

5 sets for reps:

10 double-dumbbell shoulder presses

Max-reps unbroken push-ups

– Rest 3:00 between sets.

– Use a heavy dumbbell load.