Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30
Scapular Pull-Ups x 15 reps
Wall Climbs x 5 reps
Broad Jumps x 15 reps
Assault Bike x 60 seconds (80-85% perceived effort)
Metcon
Metcon (3 Rounds for time)
Complete 3 sets for time: (Every 10:00)
40/30 Calorie Row
30 Box Jump-Overs (24/20)
20 Burpees
10 Man-Makers (50/35)
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