CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

3 rounds:

:45 work/ :15 rest

1. Burpees

2. Calorie echo bike

3. DB press (R)

4. DB press (L)

5. Mace thruster

6. Rest full minute

L2: 35/20+

*Focus: interval training for intensity; keep heart rate high

Rest 3 – 5 minutes

AMRAP in 10 minutes:

15 ab roll out

15 landmine squat

15 sit-up

15 push up

L2: 45×2/45+25 (landmine)

*Focus: strength; moderate intensity

Finisher (all except QuickHIIT)

For time:

800m run

40 bicep curl with bar

*Focus: speed; finish with high intensity, everything left

8 minute cap