Workout 4.18.15

Nickname: American Gladiators

Cloud 9 CrossFit – CrossFit

Warm-up

We will be warming up as a class, but feel free to warm-up before we start.

2 Rounds:

10 Leg swings each leg

Bear Crawl 1 length of gym

10 Supermans

Samson Stretch 1 length of gym

10 PVC Pass Throughs

Metcon

Work in teams of 2. Record reps for each round. There is no rest between rounds…keep moving!

Metcon (6 Rounds for reps)

4 min AMRAP:

C2B Pullups

*Max of 20 in a row per partner

4 min AMRAP:

Hang Snatch (115/75)

*Max of 10 in a row per partner

4 min AMRAP:

Muscleups

4 min AMRAP:

Burpee Box Jumps (24/20)

*Max of 10 in a row per partner

4 min AMRAP:

Rope Climb

4 min AMRAP:

Ball Slams (30/20)

*Max of 15 in a row per partner

Cool Down/Recovery

Row 500m at a slow pace.

Pigeon Stretch (2 min each side)

Banded shoulder stretch (2 min each side)

Hamstring stretch (2 min each side)

Foam roll any sore or tight areas.

Feature Video

Phil’s Journey For A Better Life