Workout 4.1.15

Nickname: Keepin it Gangsta

Cloud 9 CrossFit – CrossFit

Warm-up

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

Buy In

2 Rounds for Quality not Time:

a. :30 L-Sit, L-Hang or Bar Hang

b. 8 Strict Handstand Pushups or 8 Regular Pushups

c. 40-50 Double Unders or Singles

Strength

Hang Clean (2-2-2-2)

Work on full squat if possible.

Front Squat (4-4-4-4)

Use 70-80% 1RM.

Feature Video

Cloud 9 Teen Camp