Workout 5.9.15

Nickname: I love long WODs on the beach

Cloud 9 CrossFit – CrossFit

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


In 2 person teams: Partner 1 performs the first movement while Partner 2 accumulates reps of the second movement. When Partner 1 finishes the row/du’s/farmer’s carry, partners switch. Reps are only counted for the second movement, but the first movement must be occurring for reps to count.

Metcon (AMRAP – Reps)

7 Minute AMRAP:

20 calorie row

KB swings 50/35

Rest 3 minutes

Metcon (AMRAP – Reps)

7 Minute AMRAP:

50 double unders/150 singles

Medball squat cleans 20/14

Rest 3 minutes

Metcon (AMRAP – Reps)

7 Minute AMRAP:

200 m KB farmer’s carry 35/20

Abmat sit-ups

Feature Video

Phil’s Journey For A Better Life