Workout 10.3.16

Nickname: Ladies 10/3

Cloud 9 CrossFit – Ladies Only


Front Squat (3-3-3-3-3)

Build up to a heavy set.


4 Sets:

Trap raises 5 x each arm (light dumbbell)

Hollow Hold x 20s


Metcon (No Measure)

Teams of 2:

60s Kettlebell swings- overhead

60s rest

60s push-ups

60s rest

60s box step ups

60s rest

60s ball slams

60s rest

60s ab mat sit-ups

60s rest

Core Work

3 Sets:

15 Lying Leg Lifts

5 Ground to Stand rope climbs

Feature Video

CrossFit Class Workout