Workout 1.28.15

Nickname: Going the Distance

Cloud 9 CrossFit – CrossFit

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

Skill

Review rowing techniques and the damper setting.

Metcon

5k Row (Time)

Max Effort 5k Row

Cashout

Metcon (AMRAP – Reps)

Shhh…..Secret

Cool Down/Recovery

Self-myofascial release followed by static stretching

Spend about two minutes in each streching position.

Feature Video

Cloud 9 Teen Camp