Workout 11.1.14

Nickname: Rise above

Cloud 9 CrossFit – Gymnastics

View Public Whiteboard

Warm-up

2 rounds of:

10 ring dips

10 heel toe swings

5 kip floor bridge

Skill

Box front uprise

WOD

10 min for quality:

3 box uprises

10 box jumps 30/24/20

40 du/su (dont break b4 20)

Cashout

10 jumping muscle ups

Feature Video

Phil’s Journey For A Better Life