Workout 9.6.15

Nickname: The dentist

Cloud 9 CrossFit – CrossFit

Warm-up

As a class…

1 length Samson stretch

1 length lunge arm circles

1 length over head lunge with plate

2 rounds

Buy In

Shoulder Press (3-3-3-3-3)

WOD

Metcon (AMRAP – Reps)

4 min of:

10 kb wall ball 50/35

10 kb halos

Rest 2 min

4 min of:

10 single arm alt Russian kb swings

10 alt clean and jerk

Cashout

30 GHD sit ups

30 GHD extensions

Feature Video

Cloud 9 Teen Camp