Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=rsYLsjXVLR8

Warm-up

T spine

Wall presses

Squat to ball

Strength

Overhead Squat (1 RM)

WOD

Metcon (Time)

Partner workout

For time:

26 deadlifts 225/155

26 ghd sit ups

400m run

20 deadlifts 275/195

20 ghd sit ups

400m run

14 deadlifts 315/225

14 ghd sit ups

400m run
Split the reps however you want with your partner for deadlifts and ghd sit ups. Both must run 400m before the start of the next round. Change weights whenever you want in the process.