CrossFit9 – CrossFit WOD

Stability and Core Strength

Stability and Core Strength (Checkmark)

9 minute EMOM

1) :20 ring plank hold (right arm)

+ :20 ring plank hold (left arm)

2) :20 hollow hold

3) 5- 10 strict toes-to-bars

Strength

Deadlift (6 x 3)

Metcon

Metcon (Time)

10 rounds

3 ring muscle ups

3 shuttle runs (25ft down and 25ft back = 1 rep)
L1: 5 jumping dips