Workout 1.25.15

Nickname: Juno

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

Strength

Deadlift (5-3-1)

Warm-up Sets

Then:

5 @ 75% 1RM

3 @ 85%

1+ @ 95%

Metcon

Metcon (Time)

Juno

21 Box Jumps (24/20)

21 Handstand Push-Ups

3 Rope Climbs

15 Box Jumps

15 HSPU

2 Rope Climbs

9 Box Jumps

9 HSPU

1 Rope Climb

Cool Down/Recovery

500M Row

Trap Smash

Banded Shoulder Mobility

Feature Video

CrossFit Class Workout