Workout 5.14.17

Nickname: Season finale

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts do 1 length walking lunges

Buy In

Mobility primer

WOD

Metcon (AMRAP – Reps)

20 min emom

Min 1: 5 push jerks kb each arm 70/50

Scale push press 50/35/20

Min 2: 5 back squats 225/155 + 5 box jumps 30/24

Scale 185/135, 24/20

Min 3: push ups for reps

Scale knees

Min 4: rest

Core Work

3 sets

15 ghd sit ups

20 sec goblet hold 50/35

Feature Video

Phil’s Journey For A Better Life