CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

4 Supersets

10 Deadbugs (L+R= 1)

10 3-Count Shoulder Tap (L+R = 1)

10 Tempo push-ups

Metcon

Metcon (AMRAP – Reps)

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

1. Squat with press out at bottom

2. Bicycles

3. OH Tricep extension

4. Hollow rock

5. Bicep curl and press

6. Toe taps