Workout 12.9.14

Nickname: Chocolate Chip Cookie

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

2 Rounds

Row 250m

10 overhead walking lunges (PVC)

10 Pull-ups

10 Sit-ups

10 Supermans

30 Double Unders

Mobility

Heel cord smash…then stretch

2 Mins Hip Openers (on the wall)

Strength

Back Squat (10-MAX-MAX-MAX)

WOD

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 KB Swings 70/50

10 Box Jumps 24/20

20 Double Unders

…2 Min Rest

5 Min AMRAP

8 Toes to bar

8 Burpees

Feature Video

Cloud 9 Teen Camp