Workout 12.16.14

Nickname: Wed

Cloud 9 CrossFit – CrossFit

Warm-up

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

Strength

Deadlift (5-5-5)

Metcon

Metcon (3 Rounds for reps)

4 Minutes:

5 Pull-ups

10 Push-ups

15 Squats

1 Minute Rest

4 Minutes:

5 Ring Dips

10 Toes to Bar

15 Lunges

1 Minute Rest

4 Minutes:

Row for Calories

Cashout

Partner Sit-up Toss (Time)

Partner Sit-up with Medball Toss

100 Reps for Time
Medball weight = 20/14

Feature Video

Cloud 9 Teen Camp