Workout 1.19.17

Nickname: For a second there, I think you took shape of a unicorn!

Cloud 9 CrossFit – CrossFit

Warm-up

10 SLOW scorpions

10 SLOW iron crosses

10 Russian Baby Makers

20 Wallballs

15 Pull-ups

10 Calorie Row

Then…

Accumulat 3:00 in the bottom of a squat. Strive for good form! Knees out, heels down, chest up, back straight…etc

Buy In

Pull-up and muscle-up practice

The Open is getting close! Get your first pull-up or muscle-up today! NO BANDS

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Feature Video

Cloud 9 Teen Camp