Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Tabata Warm-Up x 3 Sets:
20 seconds of Cossack Squats
10 seconds rest
20 seconds of Plank Ups
10 seconds rest
20 seconds of Jumping Squats
10 seconds rest
20 seconds of Plank Shoulder Taps
10 seconds rest
Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps/side
Dead Bugs x 10
Burpee Broad Jumps x 5
Metcon
Metcon (2 Rounds for reps)
On a running clock, with a partner, alternating movements, complete:
As many rounds and reps as possible in 15 minutes of:
50 Double-Unders
10 Handstand Push-Ups
5 Strict Pullups
Rest 5 minutes, and when the running clock reaches 20:00, complete…
As many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Wallballs (20/14)
4 Devil Press (50/35)
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