CrossFit9 – Zoom LIVE WOD

Skill

Metcon (Weight)

Superset:

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

Metcon (AMRAP – Reps)

*Tabata:

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.