Workout 2.1.15

Nickname: Incredible Hulk

Cloud 9 CrossFit – CrossFit

Warm-up

Complete this before class starts!

2-5 Mins of Rowing

10 Walking RDL’s

10 Walking Samson Stretch

10 Scapular Pullups

10 Pushups or Strict HSPU

2-5 Mins of Shoulder Mobility

Weightlifting

3 Position Clean (5 x 1)

Floor, Hang, and High-Hang
Perform these as Squat Cleans. Work to a heavy set without compromising form.

Metcon

Metcon (AMRAP – Reps)

4 x 30 second AMRAPs:

Power Cleans @ 60% 1RM

rest 1:00

Work on Touch and Go efficiency and speed.

Record highest reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of Cindy:

5 Pullups

10 Pushups

15 Air Squats

Record total Rounds and Reps.

Feature Video

Cloud 9 Teen Camp