Workout 3.28.15

Nickname: Sunny Sunday

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


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cool Down/Recovery

Metcon (No Measure)

2 Rounds at your own pace:

500m Recovery Row

10 Good Mornings with PVC

10 Glute Bridges

10 Heel-Toe Swings

10 PVC Pass-Throughs
If you have time foam roll any areas that are sore or tired.

Feature Video

Phil’s Journey For A Better Life