08/28/2019

Crossfit North Cloud – CrossFit

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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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