Workout 4.2.15

Nickname: Fry- Day.

Cloud 9 CrossFit – CrossFit

We will be running today, rain or shine!

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00:

a. 200m Run

b. 10 Pullups

c. 20 Pushups

rest 4:00

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00:

a. 15 Kettlebell Swings 50/35

b. 10 Handstand Pushups (kipping is ok), or 10 Single Arm Kettlebell Push Press (5 each arm)

c. 20 Double Unders/60 Singles

rest 4:00

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00:

a. 250m Row

b. 10 Alternating Single Arm Kettlebell Snatch (5 each arm)

c. 10 Box Jump Overs 24/20

Feature Video

Hear From Cloud 9 Members