Workout 9.21.15

Nickname: First day!

Cloud 9 CrossFit – Ladies Only

Warm-up

2 Rounds

10 sit-ups

10 squats

10 calorie row

10 push-ups

Buy In

Introduction

Review Movements

Understand value in intensity and time

WOD

Baseline (Time)

500m Row

40 Air Squats

30 Ab Mat Situps

20 Pushups

10 Strict Pullups

Cashout

Metcon (AMRAP – Reps)

Slam Ball Tabata

Feature Video

Cloud 9 Teen Camp