Workout 9.19.14

Nickname: Harry and the Hendersons

Main – CrossFit

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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


Front Squat (10-10-10-10)

In between sets, run 200m


Metcon (Time)

4 Rounds

Row 10 Calories
15 Burpees
15 Hip Extensions
15 2 for 1’s Wall Balls
First Come, First serve on the GHDs
2 for 1 wallballs= Toss of the wallball and a squat before you catch the ball. Two Squats for one toss! Have fun!


If you have time, hang around and foam roll!

Feature Video

Cloud 9 Teen Camp