Crossfit North Cloud – CrossFit
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.
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