CrossFit9 – CrossFit WOD

Skill (10 Rounds for reps)

10 sets:

:30 handstand hold or handstand push-up practice

– Rest 1:00 between sets.

– Maintain consistent hold/set sizes, and avoid working to failure.

– Hold back on your effort in the first set to allow you to increase the set size vs. work to failure at the start.

– Use this time to build your handstand endurance and your awareness of your ability with this movement.
Freestanding hold practice

Wall facing hold

Facing out hold

Strict handstand push-up

Pike push-ups

Dumbbell strict press

Handstand push-up negatives

240823 (AMRAP – Reps)

20 minute AMRAP

15 cal ski

15 toes-to-bars

15 back squats (95/135 lb)

200m run

Stretching (No Measure)

1 set:

:30 couch stretch/side

:30 hamstring stretch/side

– AT-HOME – (AMRAP – Reps)

5 rounds:

:45 max-reps v-ups

– Rest 1:30.

:30 max-reps single-arm overhead dumbbell lunges (35/50 lb)

– Rest 1:30.

:30 max-lateral up-downs over an object

– Rest 1:30.