Workout 6.2.15

Nickname: Sweet N’ Low

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Calf Smash

(roll with empty barbell and 5lb metal plates or 2.5lb plates)

Posterior Chain Mobility

(coach’s choice)

Quad Smash

(use empty barbell

WOD

Metcon (AMRAP – Reps)

15 Min AMRAP

5 Deadlifts (315/205)

5 HSPU

10 Deadlifts

10 HSPU

15…

15…

20…

Cashout

800m Row (Time)

Max Effort 800m Row

Feature Video

Cloud 9 Teen Camp