Workout 2.24.15

Nickname: 2…

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders
Please be warmed up before class starts!

Skill

2 Rounds for rhythm and efficiency:

12 Kipping Handstand Pushups or 6 Handstand Kick ups on the wall

2 Rope Climbs (go legless if you can!)

or 4 Ground to Stand

8-10 V-ups or Superman/Bananas

Weightlifting

Hang Snatch + Snatch

Metcon

Metcon (Time)

2 rounds for time of:

Row 1000m

20 Overhead Walking Lunges (105/75)

15 Pullups

20:00 Time Cap

Feature Video

Cloud 9 Teen Camp