Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Couch Stretch x :60/side
Crossover Symmetry Activation Protocol
KB Duckwalk x 20 steps
Then…
2 Rounds of:
15 Calorie Row
10 DB Thrusters
5 Strict Pullups
Metcon
Metcon (4 Rounds for reps)
“Tabata Tuesday”
Complete 8 Rounds of each movement, with a 1 minute rest between each movement:
1-SkiErg Calories
2-Wallballs (20/14)
3-Assault Bike Calories
4-Hang Power Snatch (75/55)
Tabata: :20 Work/:10 Rest
*Complete 8 rounds of 1 movement, then move to the next.
**Start at different stations if needed.
***Goal of Tabata is to move the entire 20 seconds and use the 10 seconds for recovery.
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