CrossFit9 – CrossFit WOD

Skill (Weight)

Single Arm DB Strict Press

4 x 8-12 per arm ( or build to max weight for 5 reps per arm)

*Perform 20 sec hollow hold or 10 gymnastics sit-ups after each arm

– OR –

Handstand Practice (15-20 minutes)
Either practice handstand progressions, or shoot for strength with DB press and hollow work

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

15 double-DB front squats (50/35)

50 double-unders

12 strict pull-ups

50-ft handstand walk or bear crawl (with inversion)
– 5 ft of handstand walking = 1 rep