Workout 3.8.15

Nickname: Squawt

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

Strength

Back Squat (3-3-3-3-3)

Use 75-85% based on how you feel.

Metcon

Metcon (Time)

Every 4 Minutes for 24:00 (6 sets):

Row 250m

40 Double Unders/120 Singles

20 Pushups

Record your slowest time.

Cool Down/Recovery

Choose 2 Mobility movements and do each for 2 Minutes:

Couch Stretch

Banded Hamstring

Runner’s Stretch

Banded Shoulder Stretch

T-Spine Stretch

Feature Video

CrossFit Class Workout