Crossfit North Cloud – CrossFit
Gymnastics
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold OR Box assisted pike against with hips to wall)
Metcon
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Pull-Ups
Burpees
*Really focus on getting below parallel on Thrusters, letting the bar rest on your shoulders and utilizing a big leg drive.
*Mods for pullups (Banded/Jumping)
*Burpees, feet must leave the ground with hips and knees fully extended.
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