CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Checkmark)

5 sets

10-20 Banded Triceps extension @fast to full extension

5 Handstand Push-ups

Rest 2 minutes between sets
L1: 10 tricep extension; 10 push-ups or incline push-ups

L2:

10 Banded Triceps extension

5 HSPU

L3: 5 strict with deficit

Metcon

Metcon (Time)

6 rounds for time

7 Toes to bar

14 DB Step-ups
TC: 14 minutes

Score: Time

L1: 7 partial ROM T2B straight leg; bodyweight step ups

L2: 35/25; 7 T2B

L3: 50/35; 14 T2B

Extra Accessory

Weightlifting Accessory (Weight)

Clean Pull

3 x 5 @90%

1 x 4 @90%+

Rest 2-3 minutes between sets

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