Workout 7.23.14

Nickname: Gettin’ Busy

Main – CrossFit

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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

Buy In

Row 1000 Meters

Rest 2 Minutes then begin workout.

WOD

Metcon (Time)

4 Rounds:

13 KB Swings (70/50)
19 Burpee Box Jumps (24/20)
1 Rope Ascent
200m Run w/ anything that weighs 20#
Because everyone will finish their row at different times, the timer starts at the beginning of the row. When you finish rowing, your 2 mins of rest begins. Then immediately start the workout.

Your performance time is what it takes for you to finish the 4 rounds.

Running weight examples: KB, Medball, DB……first come first serve. Pick up and return the weight from where it is normally placed in the gym. Do not start the workout with it next to you.

Feature Video

CrossFit Class Workout