CrossFit9 – CrossFit WOD

Skill

Shoulder set

Superset:

4 x 15 front raise

4 x 15 lateral raise

4 x 15 single arm high pull (15 per side, should be heavy)

Metcon

Metcon (AMRAP – Reps)

5 Rounds, 4 minutes each:

Rounds 1, 3, 5:

15 Russian twists with overhead press

30 Bicycles

45 Flutter Kicks

Rounds 2, 4:

10 Squat curls

20 Bulgarian split squats

30 Narrow Mountain Climbers

**After each round: 1 minute dead bugs, 1 minute rest**