Workout 6.17.15

Nickname: Captain America

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

Skill

Handstand Walks and Progressions

Spend some time upside down

(10 Mins)

WOD

Metcon (AMRAP – Reps)

Every 5 Mins for 35mins

Run 400m

2 Rope Climbs

Max Muscle-ups

score muscle-ups

RX-400

Scaled-200

Feature Video

Phil’s Journey For A Better Life