Crossfit North Cloud – CrossFit
Metcon
Mobility
Metcon (No Measure)
For those who are still sore in the posterior chain and quads from 17.2 we are going to take about 8 minutes to work on that.
Mobility for today:
1. 2 minutes of saddle sit
2. Lizard stretch (1 minute per side)
3. Couch stretch (1 minute per side)
Metcon (4 Rounds for reps)
“Tune-Up”
EMOM x 20:
Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)
Min 2: 12/9 Calorie Bike
Min 3: 7 Wallballs (20/14#) + 7 Pull-ups
Min 4: 15/12 Calorie Row
Min 5: REST
*Scoring:
“Round 1” = DL/BJ
“Round 2” = Bike Cals
“Round 3” = WB/PU’s
“Round 4” = Row Cals
**Larger classes will start on different minutes and move through the workout in order.
***Rx + = C2B Pull-ups***
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