Workout 9.23.15

Nickname: Strong is the New Skinny.

Cloud 9 CrossFit – Ladies Only

Warm-up

2 Rounds:

200m Row

10 Scorpions (5 ea leg)

10 Pushups

10 Walking Lunges (5 ea leg)

Skill

Review WOD movements.

Metcon

Metcon (AMRAP – Reps)

Partner WOD:

6 Station Circuit, 2 Rounds, 2:00 at Each Station, :30 to rotate:

1. Partner 1: 1 Arm Dumb bell Clean and Press, alternate arms

Partner 2: Jump Rope

2. 50′ Sled Pull, alternate partners

3. Partner 1: Mountain Climbers

Partner 2: Wall Balls

4. Partner 1: Box Step ups

Partner 2: Plank Walk

5. Partner 1: Ring Rows

Partner 2: Russian Kettlebell Swings

6. Partner 1: Slam Ball

Partner 2: Calorie Row

– Must go in order, both people work at the same time except for Sled Pull.

– On the second round, switch movements.

– Count your reps and total both partners together at the end.

Cool Down/Recovery

Group Stretch

Feature Video

Cloud 9 Teen Camp