CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

4 rounds:

1:00 Turkish sit-up

1:00 hamstring curls

1:00 glute bridge march

1:00 alt heel reach

1:00 rest

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

15 Suitcase Deadlift (R)


15 Suitcase Deadlift (L)


10 Single Arm Hang to Shoulder (R)


10 Single Arm Hang to Shoulder (L)


5 Half Kneeling Single Arm OH Press (R)

5 Half Kneeling Single Arm OH Press (L)


*Rotate 50 Reps each round: Sit-ups, High Knees, Ground to Jump + Touch, Lateral Hops, Toe Touches