Workout 2.17.15

Nickname: GUTS!

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

As a group:

1 Round:

10 Fairy Jumps

15 Air Squats

20 Walking RDLs

25 Ab Mat Situps

20 Calorie Row

Review Pistols and progressions.

Weightlifting

Back Squat

6- 65%

4- 75%

2- 85%

2- 90%

Max Reps @ 85%

Metcon

Metcon (Time)

4 Rounds for Times:

10 Box Jumps, 30/24″

10 Toes to Bar

10 Alternating Pistols

rest 2:00

Record Best Time.

Cool Down/Recovery

1:00 Couch Stretch each side

1:00 Banded Hamstring Stretch each side

1:00 Achilles/ Calf Stretch each side

Feature Video

CrossFit Class Workout