Workout 2.21.15

Nickname: Wayne’s world

Cloud 9 CrossFit – CrossFit

Buy In

Do this before class starts on your own at an easy pace.

10-10-10

Squat therapy getting deeper each set

Strength

Work up to a heavy set of 3. Pause for 3 sec at the bottom of each rep. Then, game on.

Paused Front Squat (3-3-3-3-3)

WOD

Choose 1

Metcon (AMRAP – Reps)

“Party on”

For reps:

3 min double unders

3 min KB snatch 50/35

3 min box jumps 24/20

3 min hspu

3 min double unders

Metcon (AMRAP – Reps)

“Excellent”

For reps

3 min row for calories

3 min ground to overhead 95/65

3 min box jumps 24/20

3 min KB swings 50/35

3 min row for calories

Cashout

Choose 1 and do it on your own.

Scooby Doo ending – couch stretch and hamstring flossing

MEGA Happy ending – roll out entire posterior chain

Feature Video

Cloud 9 Teen Camp