CrossFit9 – CrossFit WOD

Strength

Strict Press (5 x 3)

As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets

Accessory: DB External Rotation 4 x 6-10 reps

Increase weight each set if possible

Metcon

Chipper (Time)

For Time:

55 Toes to Bar

55 Sumo Deadlift High Pull

55 Wallballs

55 Cal Row

Stretching (No Measure)

Cobra/Seal x 1 min

Forward fold x 1 minute

Couch stretch x 1 minute per side