Crossfit North Cloud – CrossFit
Skill Work
Metcon (No Measure)
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1: Superman to Hollow Rolls x Max Reps in 1 minute
Station 2: Handstand Walk x 30 feet (use partner assist or Handstand holds/Handstand Wall Walks/Handstand Shoulder taps or L-Sit Dumbbell OH hold if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 12 Reps or modified Pistols.
Metcon
Metcon (AMRAP – Reps)
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 10/7 Calories of Assault Bike
Minute 2 – 15 Kettlebell Swings (53/35)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
*If all reps are completed in each corresponding minute…
Male = 200 Reps
Female = 185 Reps
**Rx+ = Calories of Assault Bike (12/8) & KB Swings (70/53).
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