Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Cossack Squats
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
-Bear Crawl
– Wall Walks
-Box Step Ups
Metcon
Metcon (3 Rounds for reps)
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400/350 Meter Row
Station 2 – 30 Pushups
Station 3 – 20/14 Calorie SkiErg
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 10 Deadlifts (225/145)
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