Informer

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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