210824 – 9FIT

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CrossFit9 – 9FIT

Metcon

Metcon (AMRAP – Reps)

6 minute AMRAP:

150m ski or 100m run (in case of rain, 30 seconds of high knees)

20 wallball chest pass

20 OH wallball tricep toss

Rest 1 minute

6 minute AMRAP:

150m ski or 100m run

12 push-ups

12 KB bent over row

Rest 1 minute

6 minute AMRAP:

150m ski or 100m run

20 single leg sit-ups (10R/10L)

10 double KB press

Rest 1 minute

6 minute AMRAP:

150m ski or 100m run

12 ab rollers

12 ring rows

Rest 1 minute

6 minute AMRAP:

150m ski or 100m run

20 Russian twists with WB

20 mountain climbers (20R/20L)