CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
40 mountain climber
30 jump and touch
20 bicep curl with bar
10/8 calorie bike or ski
**Todays focus: Increasing body awareness. Developing strength and cardio together. Using natural & isolating movements together.
rest 5 minutes
Metcon (Time)
For time:
400m run
50 box jump
10 burpees
400m run
50 Jumping air squats
10 burpees
400m run
50 strict press with bar or DB
10 burpees
400m run
50 banded face pull
10 burpees