Workout 3.16.15

Nickname: Increased Work Capacity.

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 Handstand Pushups and kicking up to the wall.

3 Rounds of Strict 10 Handstand Pushups.

If you have to scale, try to make the scaling more difficult.

Metcon

Metcon (Time)

5 Rounds for Time:

400m run

200m run with Wall Ball 20/14

Cashout

Ab Mat Tabata (AMRAP – Reps)

Feature Video

Cloud 9 Teen Camp