CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

WEEKEND SKILL (can be performed Saturday or Sunday)

Negative split: Run out 1 mile at strong, steady and controlled pace. Run back 1 mile faster.

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

:30 max russian twists with overhead press

:30 rest

1 minute rest

5 Rounds:

:30 max froggers or pike hold with alternating leg lift

:30 rest

1 minute rest

5 rounds:

:30 max jumping lunges

:30 rest

Rest 1 minute

Metcon (Time)

3 rounds for time:

50 Slow Flutter Kicks holding KB/DB

40 Toe Taps

30 Weighted Glute Bridges

20 Ground to Overhead

10 Strict Press