Workout 2.2.15

Nickname: Captain America

Cloud 9 CrossFit – CrossFit

Warm-up

Complete before class time starts!

2 Rounds:

30 Double Unders /90 Singles

10 Glute Bridges ea leg

10 PVC Overhead Squats

then,

5- 90 x 90 Arm Sweeps ea arm

10 Arm Sweeps ea arm

Weightlifting

Snatch

EMOM for 10 Minutes:

Snatch x 1- hold overhead position for 3 seconds.

Warmup to 65%.

Use 70-75% 1RM for all sets.

Metcon

Metcon (Time)

Every 5 Minutes for 20 (4 Sets) for times:

Row 250m/200m

10 Burpees over the Rower

15 Strict Ring Dips

Record your slowest time.

Mobility

-Foam Roll Lats and Tricep Smash

-Banded Shoulder Mobility

Feature Video

Cloud 9 Teen Camp