Workout 2.27.15

Nickname: Gilligan’s Gauntlet

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

Samson Stretch (1 length)

High Kicks (1 length)

20 Leg Swings (10 each side)

10 PVC Pass-throughs

90-90 Stretch (10 each side)

We will do this warm-up as a class, but feel free to warm-up on your own before we start.

Metcon

Metcon (AMRAP – Reps)

6 Minute AMRAP:

-Handstand Hold

-Hang Clean (135/95)

:30 Rest

6 Minute AMRAP:

-Front Rack Hold (135/95)

-Ring Pushups

:30 Rest

6 Minute AMRAP:

-Overhead Plate Hold (45/25)

-Deadlift (135/95)

:30 Rest

6 Minute AMRAP:

-Plank Hold

-Slam Balls (30/20)
This will be done in pairs. One person will perform the hold while the other person does the reps. One person must be performing the hold in order for the reps to count. Feel free to switch throughout the workout as required.

Feature Video

Cloud 9 Teen Camp