CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

4 Rounds (:45 work/:15 rest)

1) Pause Glute Bridge March

2) Hamstring curls

3) Single leg deadlift (R)

4) Single leg deadlift (L)

5) Single leg glute bridge (R)

6) Single leg glute bridge (L)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

Buy in: 150 double unders

10 OH DB sit-ups

20 single arm ground to overhead (10R/10L)

30 air squats