Workout 4.4.15

Nickname: The wind blows

Cloud 9 CrossFit – CrossFit

Warm-up

Do this before class starts. If you aren’t familiar with them just ask!

90/90

arm sweep

20 Samson stretches

Strength

Choose your shoulder to overhead. You can put your bar on the rack while waiting to start but don’t load any weight. We will skill work first!

Shoulder Press (3-3-3-3-3)

Push Press (3-3-3-3-3)

Split Jerk (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 alt KB clean and jerk 50/35

10 goblet squats

20 ski jumps over seam

Cashout

Accumulate 2 minutes of handstand hold

Feature Video

Phil’s Journey For A Better Life