Workout 3.1.15

Nickname: Froning’s Abs

Cloud 9 CrossFit – CrossFit

Sunday will be an open gym. You can choose to perform the workout below or work on an area of your choice. We will be allowing athletes to perform and be judged for Open Workout 15.1.

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Move immediately to the row after finishing.

2k Row (Time)

Max Effort 2k Row

Cool Down/Recovery

Foam Roll, Stretch, Smash…Recover

Target any areas that are sore or tight. If you need help targeting an area ask a coach for ideas.

Feature Video

Phil’s Journey For A Better Life