CrossFit WOD – Thu, May 4

CrossFit9 – CrossFit WOD

Skill

Technique Thursday (Checkmark)

15 Minutes of Practice:

A) Rope Climb Practice

OR

B) Handstand Hold Practice
Scaling Options:

L1: Rope Pull-ups; Foot locking; Box Pike HS hold

L2: Climb in as few “pulls” as possible; Partner Spot HS Hold (no wall)

L3: Legless; L-Sit or Straddle climb starting with butt on floor; Freestanding HS Hold

Metcon

Metcon (AMRAP – Reps)

For Time

Complete in any order:

A) 2000m Row

B) 200m D-Ball Carry

C) 12/10 Rope Climbs

D) 2 Minute Plank hold or HS Hold
Scaling Options

L1: 1500/1250m Row; Ground to standings

L2: 12/10Rope Climbs

L3: 15/12 Rope Climbs; unbroken plank/HS hold

TC: 22min

2k Row (Time)

Max Effort 2k Row
2000m Row Benchmark

Extra Accessory

Mobility (Weight)

Barbell Smash Forearm/Bicep/Tricep

1 min per sideThread the Needle stretch