Workout 5.10.15

Nickname: Unicorn

Cloud 9 CrossFit – CrossFit


Prepare for today’s class with whatever mobility you need prior to the start of class. We will do the warm up together.

2 rds of:

2 lengths of the gym alt lunges

10 paused goblet squats


You will have 15 min to establish a HEAVY set of 2

Back Squat (heavy set of 2)


I will demo the thruster

Metcon (Time)


1 arm KB thrusters 50/35

Strict pull ups

Sit ups
After you finish, recover, and mop your sweat angel you should roll the entire posterior chain.

Feature Video

Cloud 9 Teen Camp