CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (5 x 10 Alternating Lunges)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Open Prep”
15 Minute AMRAP
15 dumbbell bent over rows, left arm
15 dumbbell bent over rows, right arm
50-ft handstand walk (down and back in gym)
L1: gymnastics bear crawl or slider seal drag or 18/15 cal ski
L2: 35/25lb; 25ft HS walk
L3: 50/35lb
Open prep – fatigue the shoulders and practice skill variations of HS walk.
Option to ski for cardio endurance (must be fast!)