CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 Supersets* (15 minute cap)

20 DB or KB Bulgarian split squats** (10R/10L)

20 DB or KB glute bridge

20 single leg RDL (with bar) (10R/10L)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

12 heels elevated goblet squat

12 Russian KB swing

12 calorie row or ski