CrossFit9 – CrossFit WOD
4 x 10 wall-facing squat (aka squat therapy)
4 x 15 90/90 shoulder rotations
90/90s can be performed with light DBs, soup cans, or no weight at all.
Metcon (AMRAP – Reps)
1) Elevator Plank
2) Glute Bridges
3) Bench (or chair) hops
4) Flutter Kicks
1 minute to rest and transition between each station.
*A Tabata is 4 Minutes – :20 Seconds of work, :10 Seconds of rest. You’ll complete 8 rounds of each movement before moving on.