Workout 3.28.15

Nickname: Sunny Sunday

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

Metcon

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

Cloud 9 Teen Camp