Work It

Crossfit North Cloud – CrossFit

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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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