Workout 10.12.14

Nickname: Geno’s Tears Part II

Cloud 9 CrossFit – CrossFit

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Warm-up

-Foam Roll-

20 Pass Throughs

10 Good Mornings

10 Goblet Squats

10 Outside Mountain Climbers

10 Lateral Leg Swings

10 Walking Straight Leg Kicks

Strength

Front Squat (Pause in bottom position for 3 second)

WOD

Metcon (Time)

3 Rounds for Time:

30 Cal Row

30 WallBalls (20/14)

Cashout

Push-Up Tabata (AMRAP – Reps)

Feature Video

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