Workout 3.17.15

Nickname: Date Night!

Cloud 9 CrossFit – CrossFit

Warm-up

3 Rounds:

1 Length Bear Crawl

10 Pushups

1 Length Walking Straight Leg Kicks

10 Scapular Pullups

1 Length Walking Piriformis Stretch

10 Kettlebell Sumo Deadlift High Pull

WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

20:00 AMRAP:

1 length Walking OH Lunge across the room 45/25#

10 Burpees on plate

10 1-arm Kettlebell Thrusters 50/35#- 5 each arm

1 length Walking OH Lunge back to your partner

– partner one races to complete a round.

– partner 2 is holding a bar hang.

-if partner 2 comes down from the bar, all work stops until he/she is hanging again.

-after partner 1 completes a round, they switch places.

Cool Down/Recovery

500m Recovery Row

Take the remainder of class to foam roll and stretch.

Feature Video

CrossFit Class Workout