CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
5 rounds:
:30 max ground to jump and touch
:30 seconds rest
5 rounds:
:30 froggers or pike hold with alternating leg lift
:30 rest
5 rounds:
:30 bent knee hollow hold
:30 rest
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
12 Swings
15 Shoulder to Overhead
18 Step ups or Bulgarian split squats
21 Bent over rows