Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :20/:10 Assault Bike
Then…
20x PVC Passthroughs
15x Ring Rows
10x Perfect Stretch
15x PVC Thrusters
20x Cossack Squats
Then…
:30 per side banded Lat Stretch
Metcon
Metcon (Time)
For time:
100 Double-Unders
50 Front Squats (95/65)
50 Pushups
50 Shoulder-to-Overhead (95/65)
100 Double-Unders
*In this workout, you should break your pushups more than you probably think, before moving to the S2O which are going to be the most deceiving part of this workout.
**First set of double Unders should be a manageable pace before you go into the front squats, the last set of Double Unders should be a sprint!
Extra Credit
Weighted Pull-ups (6 x 5)
*Build to a heavy set of 5 weighted Pullups.
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