Workout 3.2.15

Nickname: Banana Split Jerk

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

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:00:

50 Double Unders

15 Box Jumps

10 Strict Handstand Pushups

Rest 2:00, then:

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6:00:

50 Double Unders

15 Air Squats

10 Strict Pullups or Ring Rows- no bands

Cool Down/Recovery

Shoulder Mobility:

1:00 TSpine Stretch with Bar and Foam Roller

1:00 each arm- Banded Shoulder Static Stretch

Feature Video

CrossFit Class Workout