CrossFit9 – CrossFit WOD

Strength

Strict Press (5 x 5+)

Between sets perform:

10 scap push ups

10 scap pull-ups

10 no monies (banded external rotation)

Metcon

Unpartitioned Diane (Time)

For time:

45 deadlifts (225#/155#)

45 handstand push-ups
HSPU Scaling:

Incline Pushups x 45 reps

Pushups x 45 reps

5 reps of Complex (on wall or pike on box):

HS top hold x 5 sec

Negative rep x 5 sec

Headstand hold x 5 sec

5 pushups or incline push ups

Alternative: Heavy DB Push Press

Stretching (Checkmark)

6 minutes gentle holds for muscle recovery:

Childs pose x 1 min

Thread the needle x 1 min per side

Forward fold x 1 min

Pigeon x 1 min per side
focus on deep slow breathing during the stretch holds