Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts do one length walking lunge

Strength

PNF chest opener

hip CARs

Back Squat (10-10-10)

set 1: 50% 10RM

set 2: 75%

set 3: 100%

WOD

5 min for reps

single arm kb swings 50/35

Cashout

10 min EMOM

1 Turkish Get Up

*alt arms per min. If not comfortable with movement go 50/35. If you are comfortable go 70/50