CrossFit9 – CrossFit WOD

Skill

Handstand Practice (15-20 minutes)

Get upside down!

Wall handstands

Stationary handstands

Handstand push-ups

Handstand walks

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

12/10 calorie echo bike or ski

15 front squat

Max HSPUs

Rest 90 seconds between

*score = total HSPUs

L1: 45/35

L2: 105/75

L3: 135/95

**Ski/bike should be under rigs

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

12/10 calorie echo bike or ski

15 front squat

Max HSPUs

Rest 90 seconds between

*score = total HSPUs

L1: 45/35

L2: 105/75

L3: 135/95

**Ski/bike should be under rigs