CrossFit is hard « Cloud 9 CrossFit

Workout 6.8.17

Nickname: CrossFit is hard

Cloud 9 CrossFit – CrossFit

Warm-up

10 reps of each movement

Round 1

lunges with arms stretched overhead

push-ups on knees

sit-ups

good mornings

deadlift pvc

Round 2

Air Squat

push-up

Sit-up

GHD Hip ext

Power snatch pvc

Round 3

OHS PVC

ring dip

GHD Sit-up

Hip ext

Power snatch pvc

WOD

Metcon (AMRAP – Reps)

Tabata C2B

rest 1 min

Tabata push-up

Rest 1 min

Tabata sit-ups

Rest 1 min

Tabata squats

Score total reps
Stimulus: High reps. consistent movement during work intervals. DONT SACRAFICE QUALITY FOR SPEED!!!

Scaling:

Option 1- pullups

Option 2-ring rows, knee push-ups

Option 3- consult coach, document in wodify

Cashout

Spend 1 minute rolling each body part

upper back

right leg

left leg

left lat

right lat