Workout 5.31.15

Nickname: Echo of Glory

Cloud 9 CrossFit – CrossFit

Warm-up

On your own before class starts

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

From the rack…

Every min for 10 min

Metcon (AMRAP – Reps)

5 s2oh 165/115

WOD

Metcon (Time)

3-6-9-12-15-18-21

Wall balls 20/14

Box jumps 24/20

C2B pull ups
If you break on any of the movements, on any round, after you start the movement you must do 20 double unders.

Feature Video

Cloud 9 Teen Camp