Workout 7.7.17

Nickname: The fresh pickle

Cloud 9 CrossFit – CrossFit

Warm-up

Coach led warm up

Leg swings

PVC pass through

Pigeon stretch

Squat therapy (ball+wall)

Cycle through 10 reps of each for 6 min

WOD

Metcon (Time)

12-9-24-9-12

Box jump over 24/20

Cal row

OH walking lunge 45/25
Stimulus 8-12 min

SCALING

Option 1: 20/16 box, 25/15 plate

Option 2: 12-9-12-9-12, jump over rower, 10 pound plate

Feature Video

Phil’s Journey For A Better Life