CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

Buy-In: 2000m bike erg

Then,

3 rounds of:

50 wallballs (2 min cap)

25 strict pull-ups (3 minute cap)

Rest 2 minutes between rounds

Cash Out: 50/40 cal echo bike

Cooldown (Checkmark)

Stretch for 10 minutes

Foam roll lats, and quads,

Couch stretch, and t-spine rotations on floor

Toes to Bar Strength

Isometric Strength (Checkmark)

Max time holds in each:

2 rounds:

1) Top of toes to bar (highest point)

2) True hollow hang – if hollow hang is incorrect, do hollow hold on the floor

3) Arch hang (active bar hang in “superman”)

Pick a time that you can hold each position for then flow right into the next position. Rest between sets