Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=Q8vay90655Q

Warm-up

C9C Warmup (No Measure)

200m Run

10 OHS

10 Sit-ups

10 Iron Crosses

10 Push-ups

10 Scorpions

10 Pull-ups

30 Seconds double under work

Buy In

shoulder mobility

coach’s choice

WOD

Metcon (AMRAP – Rounds and Reps)

5 Rounds

3 Min AMRAP

8 SDHP 70/50

10 Goblet Squats 70/50

12 Box Jumps 24/20

3 Min Rest…
after each round, pick up where you left off

Cashout

Metcon (Time)

600m sprint