CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5 )

2 sec pause at bottom of each rep

Metcon

Metcon (Time)

5 rounds for time:

20/16-cal row

15 front-rack lunges (total reps)
L1: no weight

L2: 75/55

L3: 95/65

Toes to Bar Strength

Jefferson Curl (Checkmark)

3 slow rounds:

5 Jefferson Curl ( weight optional)

5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.

Do not feel discomfort in your low back!

Strict Toes-To-Bar (Perform 3 sets of max reps

Best to use a spotter to maximize quality and assist for more height)

Raise legs as high as possible while legs and arms remain straight.

If you cannot do a single rep, do as many as possible at your highest leg height until failure