CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

3 – 4 Supersets

12-16 rear foot elevated split squats

12-16 single leg RDL

12-16 heel elevated goblet squat

12-16 single leg DB hip thrust

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minutes for quality:

12/10 calorie echo bike or bike erg with damper set high

12 Suitcase Russian step ups

12 Stiff-legged DB deadlift

12 OH sit-ups