Workout 2.9.15

Nickname: Sunburns.

Cloud 9 CrossFit – CrossFit

Warm-up

Warm-up as a group. Feel free to do extra mobility before class starts.

1 Round:

2 Minute Row

1- length Walking Straight leg kicks

10 Inchworms

10 Single Leg Glute bridges

10 Scapular Pullups

10 Elbow Plank to Pushup

Strength

Deadlift

10- 50%

10- 60%

10- 65%

8- 75%

6- 80%

rest 2-3 Minutes

*Compare how you feel with last week’s deadlift sets.

Metcon

Metcon (Time)

“Mary Meets DT” from the East Coast Championships:

3 Rounds for Time:

5 Strict Handstand Pushups

10 Alternating Pistols

15 Pullups

12 Deadlifts, 155/105

9 Hang Power Cleans

6 Shoulder to OH

Cool Down/Recovery

Do a combination of these Static stretches.

– Couch Stretch

– T-Spine Stretch

– Banded Shoulder Stretch

– Calf Stretch

Feature Video

Cloud 9 Teen Camp