Smoke On the Water

Crossfit North Cloud – CrossFit

View Public Whiteboard

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)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: