Workout 11.13.14

Nickname: Brush n Floss

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

2 Rounds:

1 Length Walking Straight Leg Kicks

1 Length Walking Piriformis Stretch

10 PVC Pass Throughs

10 Kettlebell Rows ea arm

10 Kettlebell Push Press ea arm

Strength

Shoulder Press (6-4-2-2-1)

Metcon

Metcon (Weight)

EMOM for 18 Minutes (6 Sets):

Min 1- 10 Front Rack Lunges

Min 2- 15 Toes to Bar/ Knees to Elbows

Min 3- 35 Double Unders/ 75 Singles

C: 135/95

P: 115/75

F: 95/55

Cool Down/Recovery

Row 500m easy

Foam Roll and Static Stretching

Feature Video

Cloud 9 Teen Camp