Tequila Sunrise

Crossfit North Cloud – CrossFit

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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 (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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