Workout 4.8.15

Nickname: Basic Training.

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

Metcon

Metcon (AMRAP – Reps)

Partner WOD, 2 Person AMRAP:

6 Station Circuit, 2 Rounds, 2:00 at Each Station, :30 to rotate:

1. 1 Arm Dumb bell Snatch- at least 50/30#

2. Sled Push, alternate partners

3. Wall Balls, 20/14

4. Box Jump Overs, 24/20″

5. Tire Flips, alternate partners

6. Heavy Slam Ball- at least 20#

– Must go in order, both people work at the same time except for Sleds and Tires.

Cool Down/Recovery

Choose 2 mobility exercises and do for 2:00 each:

-T-Spine Stretch with Barbell

– Couch Stretch

– Banded Shoulder Stretch

– Hip Opener against the wall

Feature Video

Cloud 9 Teen Camp