Workout 12.18.14

Nickname: Pay Day Fry Day

Cloud 9 CrossFit – CrossFit

Get Warmed up quick so we can get started right away!

The Baseline (No Measure)

Row 500m

40 Air Squats

30 Ab Mat Situps

20 Pushups

*C- Regular

*P- From the Knees

*F- :45 Plank Hold

10 Pullups

*C- Strict

*P- Negatives

*F- Ring Rows

Metcon (AMRAP – Reps)

Tabata Box Jumps 24/20

Tabata Burpees

Tabata Double Unders

Tabata Sit-ups

5 Min Rest

Tabata KB Swings 50/35

Tabata Pull-ups

Tabata Wallballs

Tabata Knees to Elbows

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The TABATA’s are performed in a circuit. (ex. 20 seconds box jumps, 10 second rest, 20 second burpees, rest.., DU’s, rest, Sit-ups, rest…Then back to box jumps…total time is 16 minutes) Then 5 min rest before the next tabata circuit

Feature Video

CrossFit Class Workout