Workout 3.8.15

Nickname: Squawt

Cloud 9 CrossFit – CrossFit


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


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

Use 75-85% based on how you feel.


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