CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 8-10 reps)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Banded lateral steps (bands on ankles)

Metcon

Metcon (AMRAP – Reps)

16 minute AMRAP:

2*4*6*8*10*12* etc

KB swings

Wallballs

*12/10 calorie ski or echo bike

L1: B/P

L2: G/Y; 20/14lb WBs

L3: R/G; 25/20lb WBs