CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 6-8 reps with 3 second pause a top)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 10 banded dead bugs

Metcon

Metcon (2 Rounds for reps)

10 minute AMRAP:

2-way parking lot sled push

12 front rack lunges

20 lateral hops over bar

Rest 2 minutes

10 minute AMRAP:

15/12 calorie ski

12 sumo deadlift high pull

20 air squats

L1: 45/35

L2: 75/55

L3: 95/65