CrossFit WOD – Wed, Apr 3

CrossFit9 – CrossFit WOD


Skill (Checkmark)

16 Minute EMOM

Handstand Hold x 30-60 sec

L-Sit Hold x 20-30 sec

Jefferson Curls with weight x 3-5

handstand – pike hold on box, wall facing, freestanding, p-bars

l-sit – tuck, SL tuck, two legs out, V

j-curl – slow + weighted + deficit – stand high enough so the weight does not touch the floor

For Time (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 wall walks

100m farmers carry (G/Y)

15 toes to bar

200-m run