Workout 12.4.14

Nickname: The Rich Regan

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

Mobility

Banded Shoulder Mobility

Skill

Handstand/Handstand Walks Progressions

10 minutes

WOD

The Rich Regan (AMRAP – Reps)

8 Minute EMOM

Odd Minutes: Bench Press 135/95

Even Minutes: Plank Hold
two heats…have a partner spot you

Cashout

Miley Cirus (AMRAP – Reps)

7 Min AMRAP

Bear Complex 135/95

Feature Video

Phil’s Journey For A Better Life