Workout 2.4.15

Nickname: Clark Kent

Cloud 9 CrossFit – CrossFit


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


Review Handstand Pushups- Kicking up to the wall.

3 rounds of 10 Strict Handstand Pushups.


Push Press (2-2-2-2-2)

Increase weight to a heavy set. Rest only the time it takes to load the bar.


Metcon (Time)

Partner WOD- For Time:

3 Rounds each:

20 Shoulder to OH 115/75

20 Box Jumps 24/20

1 Person works at a time, each partner does 3 rounds.


2 Rounds:

8 Banded Good Mornings

8 Supine Ring Rows

8 Weighted GHD Hip Extensions

Feature Video

CrossFit Class Workout