Mad Season

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

30 Calorie Assault Bike

then…

10 x perfect stretch (5 each side)

10 x spiderman lunges

10 x catbacks (spinal articulation)

10 x bird dog (5 each side) (Opposite knee to the opposite arm, stimulate core and glute activation))

10 x single leg glute bridge (5 each side)

10 x Hollow to Superman Roll

10 x air squat @ 3311

10 x fast air squat

10 x squat jumps

Accessory Work

Bent Over Row ( 5 x 6 (Weight Across))

*Control the barbell the entire way through the movement, don’t let the bar freefall from your chest to arm extension.

Metcon

2020 Rogue Invitational Online Qualifier Workout #1 (AMRAP – Reps)

AMRAP 10:

1000m Row

75 Thrusters (75/55lb)
*This workout begins with the athlete seated on the rower and the handle in the stored position. After the call of “3, 2, 1 … go,” the athlete will row until the required 1000 meters is completed. The athlete then will perform 75 Thrusters. On completion of the thrusters, the athlete will return to the rower for round 2. The workout will continue in this fashion until the 10 min time cap has been reached.

**The athlete’s score will be the total number of repetitions completed within the 10 minutes.

***Record split time after each 1000m row. Tiebreaker is the split time when the last 1000m row was completed.

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