Workout 4.11.17

Nickname: Swing at the first pitch…it pisses pitchers off

Cloud 9 CrossFit – CrossFit

Warm-up

400m Run

15 KB Swings

10 Russian Baby Makers

15 Pull-ups

30 second Samson Stretch Each Side

200m Run

(do this at a consistent pace of roughly 75%…limit breaks)

Buy In

8:00 Mobility Coach’s Choice

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cashout

Metcon (Calories)

2 Min’s Max Calorie Row

Feature Video

Phil’s Journey For A Better Life