Workout 10.7.14

Nickname: Wed

Cloud 9 CrossFit – CrossFit

View Public Whiteboard

Warm-up

1 Round C9 Warm-up

10 RDLs (Barbell)

10 Goblet Squats

Walking Knee to Chest Tuck 2x Gym

Walking Quad Stretch 2x Gym

Strength

Back Squat

WOD

Jive Turkey (Time)

5 Rope ascents

5 Deadlifts @ 135/95

4 Rope ascents

10 Deadlifts

3 Rope ascents

15 Deadlifts

2 Rope ascents

20 Deadlifts

1 Rope ascents

25 Deadlifts

Cool Down/Recovery

Foam Roll

Stretch

If you have time please do some. Your body will be thankful.

Feature Video

Cloud 9 Teen Camp