CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

12 Minute Alt. EMOM

Odd: 5 strict handstand push-ups

Even: :20 L-sit hold
HSPU Variations: Pike HSPU, Strict HSPU, Wall Facing HSPU, and add deficit to any variation

L-Sit Variations: Hollow hold, Tuck, SL, Tuck, L-Sit

Metcon

Metcon (Time)

4 rounds for time:

21 bench press (95/135)

21 weighted sit-ups (35/50lbs) or GHDs

100m farmer carry (G/R)