Workout 2.22.15

Nickname: WODtastic

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

Bench Press

6- 60%

4- 70%

2- 80%

2- 85%

1- 90%

10 @ 75%

Metcon

Metcon (Time)

For Time:

21- Pullups

18- Ball Slams (go heavy!)

15- Burpees

12- Thrusters 105/75

9- Strict Handstand Pushups

12- Thrusters 105/75

15- Burpees

18- Ball Slams

21- Pullups

Accessories

3 Rounds:

10 Strict Toes to Bar/ L-Hang Raises

10 Hollow Rocks

20 Mason Twists- Use a weighted ball, dumbell, kettlebell

Feature Video

Cloud 9 Teen Camp