Workout 11.16.15

Nickname: One Day of JZ Programming ; )

Cloud 9 CrossFit – CrossFit

Warm-up

3 sets of:

30 second hold at the top of glute bridge

20 walking lunges

10 jump squats

60 second double under practice

WOD

Metcon (Time)

For time:

20 back squats(RX: 225/155 Scaled 50% of 1RM back squat)

150 double unders(300 singles)

15 back squats(RX: 255/170 Scaled 55% of 1RM)

100 double unders(200 singles)

10 back squats(RX: 275/185 scaled 60% of 1RM)

50 double unders(100 singles)

Cashout

2 rounds of:

60s seated forward fold

60s seated straddle stretch with forward lean

60s couch stretch each side

Feature Video

Cloud 9 Teen Camp