CrossFit9 – WOD
Skill
Metcon (No Measure)
3 Rounds (not for time)
2 Turkish Get-up (L1: DB, L2: G:Y, L3: R/G)
5 Hamstring Raise or 10 TRX Curl
20 Hip Extension (L3: on GHD with bar)
20 Box Step-up (L1: DB, L2: 75/55, L3: 95/65)
20 Band Good morning
20 Bird dog (10/10)
22 Minute Cap
Metcon
Metcon (Time)
4 Rounds For Time
300 M row
30 Sit-up (no GHD)
30 Russian Twist (L1: no weight, L2: 25/15, L3: 45/25)
30 second L-hold
18 Minute Cap