Rendezvous

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Couch Stretch x 60 seconds per side

Wall Walks x 5 reps

Calf Stretch x 60 seconds per side

Followed by…

Air Squats x 15

100 Meter Warm-Up Run

Bear Crawl (stiff legged) x 20 steps forward

Bear Crawl (stiff legged) x 20 steps backward

100 Meter Warm-Up Run

Air Squats x 15

Followed by…

10 minutes to work on handstand and pistol drills or progressions.

Metcon

Metcon (4 Rounds for time)

Every 7 minutes, for 28 minutes (4 sets) for times:

500/400 Meter Row

20 Alternating Pistols

15/12 Calories of Assault Bike

10 Handstand Pushups

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