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