Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes of Double-Under/Single-Under
Followed by…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Plank Hold on Low Rings
Interval 2 – Box StepUps
Followed by…
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Holds or Static Overhead DB Hold x 30 – 45 seconds
Interval 2 – Burpee Pull-Ups x 30 – 45 seconds
Metcon
Metcon (5 Rounds for reps)
Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 5 Burpee Box Jump-Overs (24/20) + 10 Pull-Ups
Station 3 – 20/15 Calories of Rowing
Station 4 – 5 Burpee Box Jump-Overs (24/20) + 10 Walking Lunges with KB Farmer’s Carry (53/35)
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