CrossFit WOD – Thu, Feb 8

CrossFit9 – CrossFit WOD


Back Rack Lunge (5 x 10 Alternating Lunges)


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!)