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CrossFit9 – CrossFit WOD

Drills

Extended warm-up

Row Technique (Checkmark)

Rowing Pick Drill

3 minutes row, without straps

2x

1 Min Arms only

1 Min Hips (body)+arms

1 Min Full stroke

Row Efforts (2 Rounds for time)

Complete 2 x 1500m/1200m

Rest 3 minutes between efforts

(6 min cap for each row)

Metcon

Metcon (AMRAP – Reps)

AMRAP 18 minutes:

50 double unders

3 power snatch

3 burpees

Add 3 reps every round on the snatch & burpees

TC: 18 minutes

Score: Reps

Scaling Options

L1: 50 single unders; 45/35

L2: 75/55

L3: 95/65

Extra Accessory

Accessory (Checkmark)

5 sets

8 pike pulls, feet on rower

6 banded hip raises

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