Workout 5.10.15

Nickname: Unicorn

Cloud 9 CrossFit – CrossFit

Warm-up

Prepare for today’s class with whatever mobility you need prior to the start of class. We will do the warm up together.

2 rds of:

2 lengths of the gym alt lunges

10 paused goblet squats

Strength

You will have 15 min to establish a HEAVY set of 2

Back Squat (heavy set of 2)

WOD

I will demo the thruster

Metcon (Time)

21-15-9

1 arm KB thrusters 50/35

Strict pull ups

Sit ups
After you finish, recover, and mop your sweat angel you should roll the entire posterior chain.

Feature Video

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