Pure Water

Crossfit North Cloud – CrossFit

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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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