CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 6-8 reps with 3-second pause at the top of each rep

Accessory: 3 x 12 DB RDL )

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s

Metcon

Metcon (Time)

4 rounds for time:

2-way sled push

10 bench press

12 pistol squats

15 DB sit-ups

L1: 45/35; 25/15+

L2: 135/75; 35/25+; 3/2 plates

L3: 155/95; 50/35+; 4/3 plates

21 minute cap