200522 – 9HIIT/At-Home

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CrossFit9 – Zoom LIVE WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

1 Minute: DB/KB Slow Flutter Kicks

3 Minutes of: 10 Romanian Deadlift, 10 Bent Over Row, 10 Goblet Squats

1 Minute: Russian twists with OH press

2 Minutes of: 10 Romanian Deadlift, 10 Bent Over Row, 10 Goblet Squats

1 Minute: DB/KB Slow Flutter Kicks

1 Minute of: 10 Romanian Deadlift, 10 Bent Over Row, 10 Goblet Squats

1 Minute: Russian twists with OH press

Rest 2 minutes

10 minutes:

1 Minute: Plank Hold

3 Minutes of: 10 KB Swings, 10 Push Press, 10 Front Rack Lunges

1 Minute: Sit-ups

2 Minutes of: 10 KB Swings, 10 Push Press, 10 Front Rack Lunges

1 Minute: Plank Hold

1 Minute of: 10 KB Swings, 10 Push Press, 10 Front Rack Lunges

1 Minute: Sit-ups