CrossFit9 – CrossFit WOD

Skill and Stamina

Skill and Stamina (Checkmark)

Every 3:00 for 5 rounds:

20 jump rope cross overs (1 min cap)

20 wall-ball shots (1 min cap)

Rest for the remainder of each interval
L1: jump rope 1 min

L3: 40 jump rope cross-overs

Goal is to go unbroken on the wall balls every round – scale this as needed

Strength and Skill

Strength and Skill (Weight)

5 Sets:

10-8-8-6-6 of Bench Press (heavy)

After each set of bench press:

5 strict toes to bar or 15-20 v-ups

5 L-pull-ups (or strict pull-ups)

5 wall walks or parallel bar travels

Rest as needed between sets
Scaling :

toes to bar

15-20 v-ups

incline bench t2b

Wall Walks

partial reps

kick ups to wall

freestanding hold practice reps