Workout 10.19.16

Nickname: Ladies 10/19

Cloud 9 CrossFit – Ladies Only

Strength

Back Squat (3-3-3-3-3)

-use 75%

-pause for 1st 2 reps

Accessories

3 Sets:

10 Good Mornings- use an empty 35# barbell. If it feels good, you may put a small amount of weight on.

8 Seated Box Jumps- sit on a small box, jump to a higher box

10 Ball Slams- use a 20# red slam ball

Metcon

3 Sets:

200m Run Sprint

rest 1:00

250m Rower Sprint

rest 1:00

10 Burpees

rest 1:00

Feature Video

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