Workout 5.8.17

Nickname: James Hobart Pilot WOD 1

Cloud 9 CrossFit – CrossFit

This week is brought to you by James Hobart

Warm-up

Every 2 minutes for 8 Minutes

Run 150′

5 burpees

Run 150′

5 jumping squats

Specific Warmup

Rope Climb Progression

5-7 Mins

5 Pull to stand

5 jump to hold foot lock

1-5 rope climbs

WOD

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

2 Rope Climbs

20 Wallballs 20/14

200m Run
Stimulus- 5-6 Rounds, 30-60 seconds per movement. If you’re taking longer than 60 seconds on a movement…scale the weight or distance.

Feature Video

Cloud 9 Teen Camp