Workout 2.10.15

Nickname: Water Logged.

Cloud 9 CrossFit – CrossFit

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

Strength

Push Jerk (2-2-2-2-2)

Work up to a heavy set.

Metcon

Metcon (Time)

Every 4 Minutes for 20:00 for times:

8 Burpee Box Jump Overs 24/20″

10 Box Step ups with Dumbells/Kettlebells (choose a weight that you can do all the reps but aren’t speeding through)

12 Toes to Bar/Knees to Elbows

Record your slowest time.

Accessories

3 Rounds:

1:00 weighted plank hold 45/25

10 GHD Hip Extensions with arms in “Y”

Feature Video

Hear From Cloud 9 Members