CrossFit9 – CrossFit WOD
Shoulder/Glutes (Time)
4 Rounds
10 Seated Arnold Press @ Moderate weight – maintain control and quality
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Scoring: Time
Demo Videos
Seated Arnold Press
Leaning Lateral Raise
DB Preacher Curl
Strength
Metcon (Time)
10 rounds for time:
100m run (sprint)
10 deadlifts
7 toes to bar
1 minute rest after each round
L1: 7 rounds; 95/65
L2: 115/85
L3: 135/95
TC: 22 minutes
Extra Accessory
Core Stability (Checkmark)
4 rounds not for time
50′ Bear crawl Band resisted/partner
30-45 sec Wall facing HS hold