CrossFit9 – CrossFit WOD
Skill
Technique Thursday (Checkmark)
15 Minutes of Practice:
A) Rope Climb Practice
OR
B) Handstand Hold Practice
Scaling Options:
L1: Rope Pull-ups; Foot locking; Box Pike HS hold
L2: Climb in as few “pulls” as possible; Partner Spot HS Hold (no wall)
L3: Legless; L-Sit or Straddle climb starting with butt on floor; Freestanding HS Hold
Metcon
Metcon (AMRAP – Reps)
For Time
Complete in any order:
A) 2000m Row
B) 200m D-Ball Carry
C) 12/10 Rope Climbs
D) 2 Minute Plank hold or HS Hold
Scaling Options
L1: 1500/1250m Row; Ground to standings
L2: 12/10Rope Climbs
L3: 15/12 Rope Climbs; unbroken plank/HS hold
TC: 22min
2k Row (Time)
Max Effort 2k Row
2000m Row Benchmark
Extra Accessory
Mobility (Weight)
Barbell Smash Forearm/Bicep/Tricep
1 min per sideThread the Needle stretch