Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 M.
Squat Rocks x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)
Followed by…
Tabata Warm-Up x 3 sets:
20 seconds of Jumping Squats
10 seconds of Rest
20 seconds of Plank-Ups
10 seconds of Rest
20 seconds of Cossack Squats
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest
Metcon
Metcon (3 Rounds for reps)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 25 Back Rack Walking Lunges (95/75)
Station 3 – 200 Meter Run
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 10 Snatches (95/75)
*Please adjust the repetitions to provide a sufficient challenge to your current ability level.
*If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions.
*If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that same number of reps within the two-minute intervals throughout the next two sets.
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