Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 reps
Scapular Pull-Ups x 10 reps
Broad Jumps x 10 reps
Assault Bike x 60 seconds (80-85% perceived effort)
Metcon
Metcon (3 Rounds for reps)
Against a 3-minute clock…
Row 500/400 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Ski 500/400 Meters
Max Reps of Power Cleans (155/105)
Rest 60 seconds
*Repeat for a total of THREE SETS of each couplet – total workout time will be 24 minutes.