Workout 11.11.14

Nickname: Wacky Mac

Cloud 9 CrossFit – CrossFit

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Warm-up

Start this as a group!

2 Mins of Rowing

1 Length of runners lunge steps with arm sweep

1 Length of Walking Single Leg RDL’s

1 Length of Bear Crawl

10 Glute Bridges, hold at top for 3 seconds

10 Strict Pullups

10 Strict Handstand Pushups/ Regular Pushups

30s Samson Stretch ea side

Strength

Back Squat

Metcon

Metcon (Time)

For Time:

Run 400m

21 Strict Handstand Pushups

Run 400m

15 Strict Handstand Pushups

Run 400m

9 Strict Handstand Pushups

200m run penalty lap if you break your handstand pushups!

Scaling HSPU: If you can kick up to a handstand, use plates or ab mats to scale the distance. If you cannot kick up, scale using a box.

Accessories

3 sets:

1:00 Chinese Plank hold, use plates if necessary!

Rest 1:00

15 GHD Situps

Rest 1:00

http://www.allthingsgym.com/weighted-reverse-plank/

Feature Video

Phil’s Journey For A Better Life