Workout 6.26.17

Nickname: I like fitness, but i love pizza

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds C9C

Specific Warmup

TTB Pression

10 Reps Each Progression

-Hanging from bar (20 sec)

-kip swing from bar

-knee raise from bar

-TTB attempts

-cycling ttb without losing kip (avoid the double kip)

WOD

Metcon (Time)

For Time

800M Run

25 HRPU’s

400M Run

25 KB Swings 70/50

25 TTB
Stimulus: 8-12 Minutes. Scale loading first, but if you scale reps lower the ttb reps (focus on quality here)

Scaled:

Option 1- Reg push-ups, 50/35, 15 TTB

Option 2- knee push-ups, 35/20, Hanging knee raises

Option 3- consult coach

Cashout

3 Rounds Not For Time

20 Bent over rows

20 Good Mornings

Then…

1 Min each

Plank hold

Side plank left

side plank right

Feature Video

CrossFit Class Workout