Workout 6.28.17

Nickname: Pizza.

Cloud 9 CrossFit – CrossFit

Warm-up

Coaches choice squat mobility (hips, tspine, ankles, whatever coach decides)

Then….

Row Conditioning 5 rounds

-athletes row for 1 min then rest for 1 min

-on rounds 2 and 5 they must flip the monitors up and try to match their 500m pace for that minute. For every second difference, perform a burpees during rest.

-you can partner up for this drill having one work while the other rests if needed

WOD

Metcon (Time)

12 minute AMRAP

50 weighted sit-ups 30/20

50/30 cal row

50 squats
Stimulus: 3+ rounds. Hit the row and squats hard and fast. Good form! The rest will be on the sit-ups since that will be hard to do unbroken.

Scaling:

Option 1-

20/10, 40/25 cal., 30 squats

Option 2-

Sit-ups, 30/20 cal, 30 air squats

Option 3-

Consult coach

Cashout

In teams of 2 or 3

2000m row or 3000m row

Feature Video

Cloud 9 Teen Camp