Workout 9.19.14

Nickname: Harry and the Hendersons

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

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

Weightlifting

Front Squat (10-10-10-10)

In between sets, run 200m

WOD

Metcon (Time)

4 Rounds

Row 10 Calories
15 Burpees
15 Hip Extensions
15 2 for 1’s Wall Balls
First Come, First serve on the GHDs
2 for 1 wallballs= Toss of the wallball and a squat before you catch the ball. Two Squats for one toss! Have fun!

Cashout

If you have time, hang around and foam roll!

Feature Video

CrossFit Class Workout