Workout 6.23.15

Nickname: Newb

Cloud 9 CrossFit – CF Teens

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

Squat, front squat, overhead squat

Introduce barbells with squats.

WOD

Newbie WOD (Time)

21-15-9

Wall Balls

Burpees

Cashout

Tabata air squat (AMRAP – Reps)

Feature Video

Cloud 9 Teen Camp