Workout 7.19.17

Nickname: Pretty soon I’ll be so lonesome I could cry

Cloud 9 CrossFit – CrossFit

Warm-up

Dynamic warmup :20 on :10 rest between each: Jumping Jack, Mt Climbers, inch worms, bear crawl, air squat.

4×1 Min couch stretch each side

Specific Warmup

5 Min AMRAP

Squat facing a wall to a ball or plate+ball. 5 reps 3-5 seconds down, 1 second up. Then switch with partner.

WOD

Metcon (Time)

For Time

100 Burpees to 6″ target

100 Air Squats
Stimulus: <10mins. Not quite a sprint, but still short and fast.Goal at any rep scheme is unbroken. Skill should not hold us back. Scaling:
Option 1: 80 burpees to target,

100 squats

Option 2: 60 Burpees to target, 60 squats

Option 3: Consult coach on ways to scale the burpee!

Cashout

Deadlift (2-2-2-2-2)

Then…2 reps 90% for 4 sets

PLEASE PUT WEIGHTS BACK WITH POLES IN CENTER

Feature Video

CrossFit Class Workout