Crossfit North Cloud – CrossFit
Metcon
Warm-up
After the general warmup, complete two rounds of this specific warmup for the MetCon:
Minute 1/4: Couch Stretch (Left-1, Right-4)
Minute 2/5: Redband PullAparts/Deadhang from Bar (Pullaparts-2, DH-5)
Minute 3/6: OH Lunge (Empty Bar or PVC)
Metcon (2 Rounds for reps)
Two sets for max rep/calories of:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of OH Walking Lunge (95/65)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
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