Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :20/:10 Assault Bike
Then…
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold Reverse Lunges
*Station 2 – DB Hang Clean & Jerk (Light)
*Station 3 – Supinated Static Hang
*Station 4 – Broad Jumps
*Station 5 – Plank Shoulder Taps
Move through this with as little rest between movements as possible.
Metcon
Metcon (3 Rounds for reps)
Every 2 minutes, for 24 minutes (3 sets) for max reps of:
Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Pistols
Station 2 – 400 Meter Run
Station 3 – 50 Double-Unders (100 Single Unders) + Max Reps Toes to Bar
Station 4 – Clean & Jerks (135/95)
*Larger classes, start groups on 2 minute intervals to reduce equipment.
**Everyone should start on Interval #1.
***Scoring: 20/15 Bike Cals + Pistol reps + 40 Reps (Run) + 50 DU + T2B Reps + C&J Reps
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