Workout 6.20.16

Nickname: Rich Froning’s got nothing on me!

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=rkw3A6_WTXM

Warm-up

1 Round:

1 Wall Walk

10 Air squats

5 Jump squats

50′ Bear Crawl

10 Candlesticks or 10 straight leg situps

50′ walking quad stretch

50′ walking piriformis stretch

1 wall walk

Buy In

Back Squat (5-5-5-5-5)

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Bear complex 75/55

Bar muscle ups

*scaled chest to bar pullups

Cashout

Mobilize and talk about feelings

Feature Video

Hear From Cloud 9 Members