Workout 11.17.14

Nickname: Team Up!

Cloud 9 CrossFit – CrossFit

Warm-up

Row 500m

10 PVC Good Mornings

20 Walking Lunges

10 Pushups

20 Straight Leg Kicks

10 Situps

20 Tuck Jumps

10 PVC Pass Throughs

Take 5:00 to mobilize anything that needs it, ask a coach for suggestions.

Metcon

Metcon (Time)

Partner WOD Chipper for time:

80 Wall Ball Shots (20/14 lbs)

80 Double-Unders/240 Singles

60 Box Jumps (24″/20″)

60 Toes to Bar

40 Chest-to-Bar Pull-Ups/Regular Pullups

40 Bar-Facing Burpees

30 Cleans

30 Jerks

20 Snatches

20 Muscle-Ups/Ring Dips (if you can’t do Muscle Ups, but ring dips are easy, do the dips with a medball between your legs!)

C: 135/95

P: 115/75

F: 95/55

-Team up with someone who can do the same weight as you for the Cleans, Jerks and Snatches.

– 1 Person works at a time.

-Break up the reps however you want.

– Must finish a movement before moving on to the next.

-For Teams of 3, reps are 120, 90, 60, 45, 30.

Cool Down/Recovery

Jog 400m

Choose a Mobility Drill each for:

a) Thoracic Spine b) Upper Body and c) Lower Body and spend 5-10 Minutes on them.

Feature Video

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