CrossFit9 – CrossFit WOD

Metcon

Back Squat (4 Sets each for max effort:
15-10-5-3)

Perform 2-3 warm up sets.

Sets should be heavy enough that each is max effort for the given reps.

Rest as needed between

Metcon

Metcon (Time)

4 rounds:

1 Rope Climb (legless)

25 Push-ups

Cash Out : 1000m row
L1: incline push-ups; 6 rope pull-ups (use toe spot if needed (alternate top hand for 3 per side)

Toes to Bar Strength

Jefferson Curl (Checkmark)

3 slow rounds:

5 Jefferson Curl ( increase weight from previous weeks)

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

)

Use a spotter to achieve a max height with perfect form. Then, perform a controlled negative without the spotter