Workout 4.30.17

Nickname: The roto tiller

Cloud 9 CrossFit – CrossFit

Warm-up

Complete before class starts:

Slow 400 m jog

15 pvc pass through straight arms

20 fairy jumps

Buy In

Banded hip flexor and shoulder mobility

WOD

Metcon (AMRAP – Reps)

30 min emom

Min 1: turkish get up each arm 50/35

Scale 35/20

Min 2: 50 double unders

Scale 100 singles

Min 3: 20 push ups

Scale knee push ups

Min 4: box jump overs for reps

Scale step overs

Min 5: rest

Feature Video

Cloud 9 Teen Camp