CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 supersets:

20 DB/KB 3-Count Front Rack March

15 Ab rollers

10 Tempo Weighted Glute Bridge

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

250m ski or 300m row

14 single arm devil press (7R/7L)

12 strict toes to bar (or knee to elbow)

Focus on quality of movement