CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
3:00 row
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 burpees
10 single-arm kettlebell presses, right
10 single-arm kettlebell presses, left
240903 (Time)
– RX –
For time:
10 wall walks
800/1,000-m row
10 wall walks
– INTERMEDIATE –
For time:
5 wall walks
800/1,000-m row
5 wall walks
– BEGINNER –
For time:
10 inch worms
600/800-m row
10 inch worms
Skill Work (Checkmark)
Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
For time:
10 wall walks
1,000-m run
10 wall walks