Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick/Low Ring Muscle Up Progression x 3-4 reps…OR Strict Ring Dips/Strict Banded Ring Dips)
Station 2: Handstand Walk x 10 meters
(use partner assist/shoulder taps on wall OR Wall Walks if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(use the appropriate modification: plate under heel, hold onto rig, hold a weight in front, etc.)
Metcon
Metcon (5 Rounds for reps)
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters Row
Minute 2 – 20 Alternating Walking Lunges with KBs/DBs (53/35)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Accumulated Front Leaning Rest on Rings
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