Workout 7.22.17

Nickname: Fitness for everyone!

Cloud 9 CrossFit – CrossFit

Warm-up

Round one

15 squats

15 step ups

15 push ups

Round 2

12 med ball thrusters

12 jump up step down

12 second HS hold or plank

Round 3

10 wallballs

10 box jump over

10 HSPU or hrpu

WOD

Metcon (AMRAP – Rounds and Reps)

28:00 AMRAP

28 box jump overs 24/20

28 HSPUs

28 wallballs 20/14
Stimulus: longevity. Try to find at least one movement you can utilize in large sets. Break as needed but keep pushing hard.

Scaling:

Option 1-14 HSPUs

Option 2- smaller box, hand release push-ups

Feature Video

Hear From Cloud 9 Members