Workout 8.27.15

Nickname: The opportunity

Cloud 9 CrossFit – CrossFit

Mobility

Together with the coach:

2 rounds of:

8 90/90s

8 arm sweeps

10 overhead squats facing wall as close as possible

Weightlifting

Burgener warm up with the coach.

Then,

OTM for 10 min:

3 squat snatches with a load u can touch and go the whole time.

WOD

After coach covers the movements, spend 3-5 min building up to weight and skill practice.

Metcon (AMRAP – Rounds and Reps)

10 min of:

5 ohs @70%bw/50%bw

10 c2b pull ups

20 sit ups
When you log, write 1 good performance and 1 improvement needed that you noticed during the WOD in comments.

Ex. “Good squat depth on ohs. Need to push head through more when kipping on pull ups.”

Feature Video

Cloud 9 Teen Camp