CrossFit9 – CrossFit WOD
Skill
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
Rest
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