CrossFit9 – CrossFit WOD

Metcon (Time)

Teams of 2

15 Rounds (each)

Partner 1:

1 Rope Climb (or 3 strict pull-ups)

2 Wall Walks

Partner 2:

10/8 Calorie Bike Erg or Ski Erg

-Switch when both are completed-

L1: 3 ground to standing rope climbs, 4 inch worms with push-up

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Arms and Shoulders

4 rounds:

10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight

10 Bent Over Lateral Raises @ moderate weight

10 Standing KB Crush Grip Bicep Curl @ maintain quality

10 Tricep Dips @ moderate weight

*Rest 3 minutes b/t rounds

Coodown/Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)