Workout 6.30.17

Nickname: Is it football season yet?

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds c9c

Specific Warmup

Every 2 Mins for 8 Minutes

-3 Front Squats

-1 Wall walk for quality

Add weight each round until to find game weight

WOD

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

5 Wall Walks

400m Run

5 Front Squats 185/125
Stimulus: 8+ rounds. Focus here is consistent movement on the wall walks and the front squats.

Scaled:

Option 1- Wall Walks as high as possible, 155/105

Option 2- HSWalk around box, 115/75 (good depth)

Feature Video

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