Workout 3.29.15

Nickname: Turning over a New Leaf.

Cloud 9 CrossFit – CrossFit

Congrats to everyone who participated in the 2015 CrossFit Open! Hopefully you learned something about yourself and have made your list of goals for 2016 : ) This week will be a Transition Week into April. We will be starting a heavier lifting program this month and focusing on skill work. Also, no bands for pullups this month! There will be a “pullup” strengthening program we will follow to improve body weight strength.

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

2 Rounds for Quality (not time):

a. 40-50 Double Unders or Singles

b. 6-8 Pistols each leg or Single Leg Toe Touches from a box 20″

c. Handstand Walk or :45 HS Hold or 10 Dumbbell Shoulder Press

WOD

Metcon (Time)

Every 5 Minutes for 30:00:

500m Row

6 Cleans, 165/115

12 Chest to Bar Pullups/ Regular Pullups/ Jumping Pullups- no bands

Record your slowest time.

Feature Video

Phil’s Journey For A Better Life