Workout 2.19.17

Nickname: the pegasus

Cloud 9 CrossFit – CrossFit

Warm-up

Finish before class starts…

1 length of the gym kb front rack carry 50/35 (switch arms half way)

1 length of the gym kb overhead carry (switch arms half way)

Buy In

shoulder stablilization work

s2oh practice

Strength

Shoulder to Overhead (heavy set of 1)

From the front rack, use the press, push press, or jerk variations.

WOD

Metcon (AMRAP – Rounds and Reps)

12 min for rounds and reps:

20 American kb swings 50/35

10 burpees

20 kb s2oh (10 per arm)

Feature Video

Phil’s Journey For A Better Life