CrossFit9 – Zoom LIVE WOD

Metcon

Metcon (No Measure)

Plank series:

10 plank kick throughs (L3: add a push-up)

Then, on forearms:

:30 prone plank

:30 side plank (R)

:30 side plank (L)

:30 supine plank

Rest 1:00

10 plank kick throughs (L3: add a push-up)

Then, on hands:

:30 prone plank

:30 side plank (R)

:30 side plank (L)

:30 supine plank
Want to spice it up? Add leg raises to each position.

Metcon (Time)

3 rounds for time:

50 high knees

40 ground to jump and touch

30 odd object swings

20 odd object bent over rows

10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.