CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

3 sets:

6 push-ups

8 alternating Cossack squats

10 dumbbell goblet squats

– Increase dumbbell load for the goblet squats each set.

Front Squat (- RX –
3-3-3-3-3 reps for load:
Front squat

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

Stretching (No Measure)

1 set:

1:00 frog stretch

1:00 seated straddle stretch

1:00 seated butterfly stretch

– AT-HOME – (5 Rounds for time)

5 sets, each for time:

10 dumbbell deadlifts

10 dumbbell front rack walking lunges

10 dumbbell front squats

– Rest 2:00-3:00 between sets.

– Use two dumbbells and the heaviest loads you have available.