Workout 5.2.15

Nickname: Head to Head Cage Match

Cloud 9 CrossFit – CrossFit

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

Metcon

Metcon (AMRAP – Reps)

25 Min AMRAP

10 Wallballs (20/14)

20 Pullups

40 Pushups

80 Double Unders
PARTNER WOD!! One partner will work on the AMRAP while the other goes on a 400m run. Each run will be worth 40 reps, so don’t dog the run!!

Cool Down/Recovery

We will do this as a class after the WOD.

200m run (SLOW PACE)

Banded shoulder stretch

Hip flexor stretch

Feature Video

Hear From Cloud 9 Members