Workout 7.13.16

Nickname: Coconut Water – delicious AND nutritious

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=oylx0Up7nG8

Warm-up

2 rounds

200m run

10 ohs

10 situps

10 iron crosses

10 scorpions

10 push-ups

10 pullups

25 double unders

Buy In

Shoulder Press (5-5-5-5-5)

WOD

Metcon (Time)

2 rounds For time

30 Air Squats

20 shoulder press 95/65

10 wall walks

Cashout

Metcon (AMRAP – Reps)

2 min amrap

Mountain Climbers

Feature Video

Cloud 9 Teen Camp