Workout 6.17.16

Nickname: Play that funky music, white boy

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=UhAbFc8Hr-Q

Warm-up

2 rounds

200m run

10 ohs

10 situps

10 iron crosses

10 scorpions

10 pullups

25 double unders

Buy In

Overhead Walking Lunges (6-6-6-6-6)

From the ground to overhead…each step is 1 rep
Must be from ground. The closer the grip, the more stable it will be…but demand more shoulder mobility! Find the sweet spot!

WOD

Metcon (Time)

3 rounds for time

10 wallwalks

12 overhead squats 165/110

20 box jumps 24/20

Rx=two foot jump on box

Cashout

Metcon (AMRAP – Reps)

Max reps OHS 165/110

Feature Video

Phil’s Journey For A Better Life