Blinded By the Light

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

30 Calorie SkiErg

Banded Lat Stretch x :30 seconds/side

Barbell Tricep Smash x :30 seconds/side

Then…

PVC Passthroughs x 20

Light DB Snatch x 20

Banded Squats x 10

Scorpion x 10

Snatch Grip Sotts Press x 10

PVC OH Squat x 10

Metcon

Metcon (4 Rounds for reps)

Every 2 minutes, for 32 (4 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)

Station 2 – 20 Single-Arm Dumbbell Overhead Squats (50/35)

Station 3 – 90 seconds of Rowing (for calories)

Station 4 – 15 Burpee Box Jump-Overs (24/20)
*The 90 Seconds MUST be the first 90 seconds of the two minute interval. For example, you can’t wait until 20 seconds in and bike until 1:50.

**This is a longer endurance type workout, the 90 seconds every other interval is meant to guarantee that you get 30 second breaks, while the other stations there is no guarantee.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: