Workout 1.4.17

Nickname: Happy Birthday Coach Christina!

Cloud 9 CrossFit – CrossFit

Warm-up

As a class

2 rounds

10 Russian baby makes

10 v-ups

10 calorie row

10 jumping squats

10 hand release burpees

Buy In

Ankle mobility as a class then proceed to strength element

WOD

1 + 1/4 Front Squat (1-1-1-1-1-1-1)

Score your 1 RM. Take 70% of that number and do two sets of max reps front squats

Cashout

Metcon (AMRAP – Reps)

12:00 AMRAP

1989m Row

THEN…

AMRAP

1 muscle up

4 Strict HSPU’s
Scaled versions:

1MU=1 bar MU=1 banded bar MU=1 jumping MU= 1C2B= 1PU=3 RR

HSPU=Shoulder press=HRPU

Choose what you’re most likely able to for your skill level! Be smart! Go for intensity vs ego!

Feature Video

Phil’s Journey For A Better Life