Workout 2.16.15

Nickname: WhatWhatWhat Would You Do?

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

Weightlifting

Thruster + Push Press (1-1-1-1-1-1)

Metcon

Metcon (Time)

For Time:

25 Shoulder to OH 115/65

5 Burpees over the Bar

20 S2OH

10 Burpees over the Bar

15 S2OH

15 Burpees Over the Bar

10 S2OH

20 Burpees Over the Bar

5 S2OH

25 Burpees Over the Bar

Accessories

3 Rounds:

10 Weighted GHD Hip Extensions, 45/25

15 GHD Situps

1:00 Wall Sit with plate on lap

Feature Video

Phil’s Journey For A Better Life