CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

4×10 Wall-facing OH squat (no equipment needed)

4×15 90/90s

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds of :20 work/ :10 rest)

1. Elevator Plank

2. Ground to overhead

3. Leg lifts over object

4. Single leg glute bridge (R)

5. Single leg glute bridge (L)

6. Hops (with tuck) over bench or chair

1 minute rest between