CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

241023 (Time)

– RX –

For time:

50 burpees

200 double-unders

50 burpees

– INTERMEDIATE –

For time:

40 burpees

80 double-unders

40 burpees

– BEGINNER –

For time:

25 burpees

100 single-unders

25 burpees

– MASTERS 55+ –

For time:

50 burpees

150 double-unders

50 burpees

Skill Work (Checkmark)

Post-workout

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

Stretching (Checkmark)

Accumulate:

1:00 lacrosse ball foot roll/foot