Workout 2.5.15

Nickname: Spidey

Cloud 9 CrossFit – CrossFit

Warm-up

1 Round before class starts!

Walking Lunges- 1 length of gym

Spiderman Crawl- 1 length (keep hips very low in a bear crawl)

Piriformis Stretch- 1 length

10 Iron Crosses

10 Scorpions

Strength

Back Squat

6- 65%

4- 75%

2- 85%

2- 90%

3+- 85%

Metcon

Metcon (Time)

For Time:

21 Thrusters 95/65

7 Muscle Ups/ 15 Chest to Bar Pullups

18 Thrusters

6 Muscle Ups/ 12 Chest to Bar Pullups

15 Thrusters

5 Muscle Ups/ 9 Chest to Bar Pullups

12 Thrusters

4 Muscle Ups/ 6 Chest to Bar Pullups

Metcon

Metcon (Calories)

4 Sets 1:00 Max Calorie Row.

Set rower to have 1:00 rest in between.

Record highest calorie count.

Feature Video

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