Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Static Hang on Rings x 30-60 seconds
Wall Slides x 10 @ 1515
Scapular Pull-Ups x 10
Followed by…
Two Sets:
Dead Bugs x 10
Handstand Hold x 60 seconds
Followed by…
Two Sets:
Row x 60 seconds
Wall Climbs x 2
Toes to Rings x 5-10
Skill Work
Every 2 minutes, for 12 minutes (two sets of each):
Station 1 – 2 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 2 Minutes of Pistol Progressions
(use this time to perfect your ability to balance and move – utilize rig or modifications to work on efficiency/flexibility)
Station 3 – 2 Minutes of Ring/Pull-up/Muscle-Up Skill Practice
(pick a progression to work on the aspect of your pull-up or muscle-up that needs the most work…i.e. linking multiple/etc.)
Metcon
Metcon (AMRAP – Reps)
One set for max reps:
3 Minutes of Assault Bike
3 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35)
3 Minutes of Assault Bike
3 Minutes of Ring Dips
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