Workout 6.19.17

Nickname: Hello Shoulders! Goodbye Shoulders….

Cloud 9 CrossFit – CrossFit

Warm-up

Dynamic Group Warmup :30 each movement

-run in place

-Plank hold

-jumping jack

-side plank hold (left)

-side plank hold (right)

-Mountain Climbers

-Burpees

-Inchworm

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Wall Walks

30 Double Unders
Stimulus: High Skill/High Rep workout. 7 Plus rounds. Focus on getting inverted!

Scaled:

Option 1-Wall Walks as high as possible

Option 2- Walk around Box inverted, 50 singles

Cashout

Metcon (Time)

100 Ring Rows for time

Every break perform 10 TTB/Hanging knee raises/GHD Sit-ups

Feature Video

CrossFit Class Workout