CrossFit9 – CrossFit WOD

Skill

Handstands and L-Sits (Checkmark)

Handstand Practice

15-20 minute

L-Sit

4-5 x 20-30 sec L-Sit Holds between sets of HS practice
Handstand Variations

Handstand holds (box/wall/free/p-bars)

Strict HSPU (box/wall facing/freestanding)

Handstand Walking (spotting/forward/backward/side to side)

L-Sit Variations

Tuck

SL tuck

L-Sit on P-bars

L-Sit- on floor

L-Sit on Rings

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

2-Way heavy sled push (4 to 6 plates)

14 Hammer hits

20 Box jumps

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run