Workout 9.9.14

Nickname: Sweet and Low!

Main – CrossFit

View Public Whiteboard

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Mobility

6 Minutes of Hip and Ankle Mobility

Strength

Split Jerk (5-3-3-2-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

15 Hang Cleans 115/65
10 Front Squats
5 Wall Walks

Cashout

Metcon (No Measure)

600m Recovery run

if you have to walk…walk briskly

Feature Video

Phil’s Journey For A Better Life