Workout 6.23.16

Nickname: I’m bAAAAaaaaackkkk!

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=-ZU3X59t7is

Warm-up

2 rounds

200m run

15 scapular pullups

10 wall facing squats

10 situps

10 push-ups

10 high jumps (as high as possible with a two foot take off)

Buy In

Skill work

Muscle ups

Rope climbs

Take time to practice both skills on your own…whichever you feel needs more work! A coach will walk around and assist! Experienced athletes are encouraged to share tips and help newer athletes!

WOD

Metcon (AMRAP – Rounds and Reps)

16 min amrap

1 Muscle-up

1 Rope Climb

2 Muscle-ups

2 Rope Clombs

3…

3…

Etc
Scaled

Bar muscle-ups/chest-to-bar pull-ups

1 rope climb = 6 k2E or 10 Ring Rows

Cashout

Metcon (No Measure)

On your own time

3 rounds

30 ghd situps

30 pushups

Feature Video

Cloud 9 Teen Camp