Workout 7.21.15

Nickname: Dynamic Effort

Cloud 9 CrossFit – CF Teens


Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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
we will do banded shoulder mobility together


review handstand push ups


Metcon (No Measure)

On the minute for 10 min:

3 hspu

5 sit ups

7 jumping air squats


ring routines

Feature Video

Phil’s Journey For A Better Life