Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Four sets of:
20 Seconds of V-Ups
10 Seconds of Rest
20 Seconds of Cossack Squats
10 Seconds of Rest
20 Seconds of Plank Shoulder Taps
10 Seconds of Rest
20 seconds of Scapular Pull-Ups
10 Seconds of Rest
20 Seconds of Jumping Squats
10 Seconds of Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete as many rounds and reps as possible in 32 minutes of:
Partner 1: 400 Meter Run/500 Meter Row/24 bike
Partner 2: Two rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Toes-to-Bar
*Partners switch when P1 has completed the 400 meter run, row, or bike and P2 has completed 2 Rounds of the triplet.
**1 “Round” is completed each time the partners make the switch.
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