Workout 1.23.17

Nickname: The dead know only one thing: it is better to be alive.

Cloud 9 CrossFit – CrossFit

Warm-up

2 rounds

5 scapular pull-ups (3 second hold)

5 fast burpees

12 walking straight leg kicks

12 walking paraformis stretch

:30 squat hold (use rig if you need assistance getting lower)

Buy In

Shoulder and hip mobility

WOD

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

8 Clean and Jerks 165/105

10 K2E

30 double unders
Scaled K2E:

Hanging crunches, dragonflies

Scaled Double Unders:

Lateral bar hops, tuck jumps

Cashout

Metcon (Distance)

6:00

max burpees broad jump

(Distance)

Feature Video

Phil’s Journey For A Better Life