Workout 3.10.15

Nickname: Run, Forrest, Run!

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

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

Metcon

Metcon (AMRAP – Reps)

30:00 Partner AMRAP:

Running Pacehorse:

Partner 1-

Runs 400m (out to the exit sign and back- parking lot is not melted yet)

Partner 2- AMRAP:

15 Wall Balls 20/14

15 Kettlebell Swings 50/35

Switch when Partner 1 returns from the run.

Score is total partner rep count of Wall Balls and KBS.

Accessories

2 Rounds:

12 Reverse Snow Angels

rest 1:00

10 GHD Situps

rest 1:00

1:00 Weighted Plank Hold 45/25

rest 1:00

Feature Video

Cloud 9 Teen Camp