Workout 8.7.14

Nickname: Abs of Steel

Main – CrossFit

View Public Whiteboard

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

Strength

Paused Front Squat (2-2-2-2-2)

Rep 1, Pause for 3 seconds at the bottom- explode up!
Rep 2, regular speed

Build your weight over the course of 5 sets.

Metcon

Metcon (AMRAP – Reps)

For max reps:

30 Seconds:
C- Muscle-Ups
P- Ring Dips/ Jumping Ring Dips
F- Ring Rows
Rest 30 seconds

30 Seconds:
C- Toes to Bar
P- Knees to Elbows
F- Knee Raises
Rest 30 seconds

30 Seconds:
C- Handstand Pushups
P- Wall Walks
F- Pushups
Rest 30 seconds

45 Seconds
Rest 15 seconds
45 Seconds
Rest 15 seconds
45 Seconds
Rest 15 seconds

60 Seconds
60 Seconds
60 Seconds

Cool Down/Recovery

Row 1000m at a moderate pace.

Feature Video

Cloud 9 Teen Camp