Workout 7.21.15

Nickname: Dynamic Effort

Cloud 9 CrossFit – CF Teens

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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
we will do banded shoulder mobility together

Skill

review handstand push ups

WOD

Metcon (No Measure)

On the minute for 10 min:

3 hspu

5 sit ups

7 jumping air squats

Cashout

ring routines

Feature Video

Cloud 9 Teen Camp