9 Volt

26.2 CrossFit – Foundations


Warm-up (No Measure)

Kettlebell Toe Touches [Click Here](https://www.youtube.com/watch?v=IL76ZJVNlLA)

Active Spidermans

Low Alternating Box Step-ups

Kettlebell Deadlifts

Inchworm to Push-up

Low Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Ankle Stretch (30 Seconds Each Side)(https://www.youtube.com/watch?v=V2ueS0OKUgo)

Active Spidermans + Hamstring Stretch(https://youtu.be/8veZcBi4ZMo)

High Alternating Box Step-ups (Facing Box) “


9 volt (AMRAP – Reps)


2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35)

4 Box Jumps (24/20)


Increase By (2) Reps Until the Finish
* For athletes completing the alternate workout, we have an ascending ladder of kettlebell swings and box jumps

* The reps will climb by 2 each round until the 9 minutes is up

* Athletes should choose a kettlebell weight that they could swing for 30+ reps when fresh

* Looking to stand to full extension on top of the box for every rep

* Today, it is better to choose a box height that can be jumped to rather than stepping up (use plates if needed)

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