CrossFit9 – Zoom LIVE 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