Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60 seconds per side
then…
Every 60 seconds for 8 minutes (2 sets):
Station 1 – 30 seconds Plank Hold + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 45 seconds (one set pronated, one supinated)
Station 4 – 45 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)
Metcon
Metcon (Time)
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
1600 Meter Med-Ball Relay Run
100 Hand-Release Pushups
50 Synchro. Devil Press (50/35)
100 Box Jump-Overs (24/20)
1600 Meter Med-Ball Relay Run
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