Workout 7.25.15

Nickname: Boom

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Skill

Kipping

Spend 10 minutes using the kip for desired gymnastics movement

WOD

Partner workout

Metcon (Time)

10 deadlifts 315/225

40 ring dips

15 deadlifts 275/185

30 ring dips

20 deadlifts 225/155

20 ring dips

25 deadlifts 185/135

10 ring dips

100 double unders
Each person does all the reps.

Cool Down/Recovery

After cleaning up your area, use the remaining time to roll out/stretch the posterior chain. Ask if you don’t know

Feature Video

CrossFit Class Workout