CrossFit9 – CrossFit WOD
Gymnastics
Gymnastics Practice (Checkmark)
Handstand Walk Practice
(Stand before you walk…)
HS hold
HS hold + Shoulder tap/one arm holds
HS walk
Beginner
– Pike hold feet on box
– Inchworm
– Walk around the box
Intermediate
– Assisted with partner spotting
Advanced
– Unbroken walk 25ft down and 25ft back
– Unbroken 6ft forward, 6ft sideways (right), 6ft backward, 6ft sideways (left)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 x 3 minutes AMRAP, rest 1 minute between
3 Strict press
6 Hand release push-ups
9 Wall balls
Scaling Options
L1: strict press @ RPE 8; incline push-up; 10/8WB
L2: 95/65; 14/10WB
L3: 115/85; 20/14 WB
TC: 19 minutes
Score: Rounds & Reps
Extra Accessory
Upper Accessory (Checkmark)
3 sets
12 Band rows
12 band lat pull downs
For quality.