Slow Motion

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

4x :20/:10 Assault Bike


20x PVC Passthroughs

15x Ring Rows

10x Perfect Stretch

15x PVC Thrusters

20x Cossack Squats


:30 per side banded Lat Stretch


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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