Workout 10.24.16

Nickname: 10/24 Ladies

Cloud 9 CrossFit – Ladies Only

Warm-up

2:00 row

1 round:

10 Prisoner Squats

50′ walking toe touches

10 pvc pass thrus

5 Inverted Push-ups

10 roll to vsit

50′ bear crawl

Immediately warmup your deadlift to 75%.

Strength

Deadlift (7-7-7)

-use 75%

– in between your deadlift sets, do 10 Walking Lunges with a kettlebell in the goblet position (use 35#)

Metcon

4 sets, every 2:00 complete the following:

10 Alternating 1-arm Dumbbell Snatches

10 box jump overs (jump to a smaller box if needed, no step ups)

Max burpees in remaining time

– rest 2:00

Core Work

Every 2:00 for 12:00

Minute 1+2: 2 Turkish getups per arm

Minute 3+4: 12 GHD hip extensions

Minute 5+6: L-Hang hold or knee up hold (accumulate 45s)

Minute 7+8: 2 Turkish getups per arm

Minute 9+10: 12 GHD hip extensions

Minute 11+12: L-Hang hold or knee up hold (accumulate 45s)

Feature Video

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