CrossFit9 – CrossFit WOD

Strength

Strength (Weight)

5 sets:

10 alternating back-rack reverse lunges

300-meter jog

100-meter run

Rest ~2:00 between sets.
Note: jog a 400m. At the 200m on the way back – finish with a fast pace

Metcon

Metcon (Time)

4 rounds for time:

15 strict handstand push-ups

15 strict ring dips

1,000/800 meter row
20-25 minutes

Push-ups – Accessory

Push-ups – Eccentrics (Checkmark)

3 x 3 x 5 sec negative

Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep