CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

Plank series

3 rounds of:

0:00-0:45 plank kick throughs (L3: add a push-up)

0:45-1:30 prone plank

1:30-2:15 side (R) plank

2:15-3:00 side (L) plank

3:00-3:45 supine plank

3:45-5:00 rest

Metcon

Metcon (AMRAP – Reps)

4 rounds x 1:00 stations

1. Seated strict press or HSPU

2. Heavy object march

3. Box glute Bridges

4. Box jumps or step-ups

5. Cossack squats with press

6. Rest