Workout 7.7.15

Nickname: Gymnastic medley

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

Skill

Double under

T2b

GHD extensions

WOD

Metcon (No Measure)

10 min for quality:

10 t2b

10 GHD extensions

10 sec handstand hold

Cashout

Double Under Tabata (AMRAP – Reps)

Feature Video

Hear From Cloud 9 Members