Workout 7.27.17

Nickname: I am the captain of my soul…

Cloud 9 CrossFit – CrossFit

Warm-up

Review medball cleans, OH walking lunge as a class

Then….

Pizza delivery!

Three 1:30 rounds with 1:00 rest.

1st round penalty- 8 OH walking lunges 45/25

2nd round- 8 medball cleans

3rd round- 8 sit-ups

Mobility

T-spine mobility love

WOD

Metcon (Time)

2 Rounds

40 OH walking lunges 45/25

40 Sit-ups

40 Medball cleans 20/14
Stimulus: 10-12 minutes. Light and low skill. GOOD FORM on medball cleans. Don’t curl the ball.

Scaled:

Option 1- 35/15

Option 2- back rack lunges with empty barbell, front squat medball

Cashout

Flutterkick tabata

Feature Video

CrossFit Class Workout