Electric Feel

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds…

6 Kettlebell Windmills (each side)

8 Single-Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed…

Metcon

Metcon (5 Rounds for reps)

In teams of four, complete five sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of Burpee Box Jump-Overs (24″/20″)

60 seconds of Double DB Ground to Overhead (50/35)

60 seconds of Toes-to-Rings

***Rest 60 seconds***

*Teams get one erg, one box, one set of rings, and one set of dumbbells.

**Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).