Workout 2.4.15

Nickname: Clark Kent

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

Skill

Review Handstand Pushups- Kicking up to the wall.

3 rounds of 10 Strict Handstand Pushups.

Weightlifting

Push Press (2-2-2-2-2)

Increase weight to a heavy set. Rest only the time it takes to load the bar.

Metcon

Metcon (Time)

Partner WOD- For Time:

3 Rounds each:

20 Shoulder to OH 115/75

20 Box Jumps 24/20

1 Person works at a time, each partner does 3 rounds.

Accessories

2 Rounds:

8 Banded Good Mornings

8 Supine Ring Rows

8 Weighted GHD Hip Extensions

Feature Video

Cloud 9 Teen Camp