Workout 2.15.15

Nickname: Wild N’ Out

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

Complete as a group. Feel free to do extra mobility before class starts.

3 Rounds:

20 Double Unders/60 Singles

10 Monkey Hangs (hip touch, 5 ea side)

:45 Nose to Wall Handstand hold

10 Glute Bridges

Weightlifting

Deadlift

10- 50%

10- 60%

8- 70%

6- 80%

4- 85%

rest 2-3 minutes between

Metcon

Metcon (Time)

2 Rounds for Time:

20 Kettlebell Swings

15 Wall Balls

10 Chest to Bar Pullups

rest 4:00, then:

Metcon (Time)

For Time:

60 Kettlebell Swings

45 Wall Balls

30 Chest to Bar Pullups

Cool Down/Recovery

Begin immediately after WOD:

Row 500m easy pace

1:00 Pigeon Stretch each leg (use band if you want)

Banded Shoulder Stretch, spend 2:00 each side

Feature Video

Phil’s Journey For A Better Life