Workout 2.11.15

Nickname: Coppertone.

Cloud 9 CrossFit – CrossFit

Warm-up

Warmup as a group. Feel free to do extra mobility before class starts.

2 Rounds:

10 Burpees

5 Strict Handstand Pushups

10 GHD/Ab Mat Situps

30 Double Unders/90 Singles

then,

Warm up Back Squat.

Strength

Back Squat

6- 65%

4- 75%

2- 85%

2- 90%

4-6 reps @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3:00:

3 Hang Squat Cleans 135/95

6 Thrusters

9 Shoulder to OH

When the clock hits 5:00, Row 2000m for time.

2k Row (Time)

Max Effort 2k Row

Cool Down/Recovery

Foam Roll/Smash Lats and Traps.

Banded Shoulder Mobility- 2 minutes on each stretch. Ask a coach!

Feature Video

Cloud 9 Teen Camp