CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 8 (per leg))
Reverse lunge
Complete all reps on weaker side, repeat on stronger side.
Accessory: Banded glute bridge 3 x 15
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
30 wallballs
20 calorie ski erg or row
10 shoulder to overhead
L1: 45/35
L2: 105/75
L3: 135/95