CrossFit9 – CrossFit WOD

– SKILL – (10 Rounds for distance)

EMOM 20:

Min. 1 | :30 double-unders

Min. 2 | Max-distance handstand walk

– This is a great time to practice double-unders and work through frustration if still developing this skill.

– Take your time on the handstand walks. If needed, practice shoulder taps or holds against the wall, or bear crawls

Skill Work (3 Rounds for weight)

BUILDING PHASE

3 sets:

7 push presses
– Build to workout weight or slightly over.

Pushy Gwen (3 Rounds for weight)

15-12-9 reps for load:

Push press

Optional approaches:

For maximum strength , rest 3 minutes between sets to be as fresh as possible

For extra “work/cardio” Perform 20-30 situps or GHDs, and 10 cal echo before and after each set of push press (start and finish) for a total of four rounds
-Normally this is a strength workout. Goal is to push the weight as heavy as possible, while maintaining all the sets unbroken!

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Push Press (Score is last weight for 9 reps – as long as it remains unbroken!)

Score is last weight for 9 reps

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot