Workout 5.19.14

Nickname: Cowabunga!

Main – CrossFit

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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

Buy In

Mobility (No Measure)

Test
Facia and heel cord smash
Calf stretch
Retest!

WOD

The WOD includes 2 measurements a 400m run for time and remaining meters rowed

12 Minute Clock

Run 800M (Only note your 400m time)
30 Thrusters 135/95
…Use remaining time to accumulate meters rowed

Metcon (Time)

400m Run

Metcon (Distance)

Remaining Meters Rowed

Cashout

Metcon (AMRAP – Reps)

1 Min Max
HSPU
30 second rest
1 Min Max
Bench Press 135/95
30 second rest
1 Min max calorie Row
In heats if necessary…must have a spotter on the bench!

Feature Video

Cloud 9 Teen Camp