CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 3)
As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets
Accessory: DB External Rotation 4 x 6-10 reps
Increase weight each set if possible
Metcon
Chipper (Time)
For Time:
55 Toes to Bar
55 Sumo Deadlift High Pull
55 Wallballs
55 Cal Row
Stretching (No Measure)
Cobra/Seal x 1 min
Forward fold x 1 minute
Couch stretch x 1 minute per side