Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-Then-
3 Rounds:
1:00 Ski
10 PVC Pass Throughs
10 Banded Lateral Side Step (Each Direction)
10 Banded Air Squats
10 Kip Swings OR 5 Strict Pullups
Metcon
Metcon (Time)
Complete the following for TOTAL TIME:
21-15-9
Calorie Ski
Hang DB Squat Clean (50/35)
-Rest 3:00-
21-15-9
Calorie Row
Burpee Box Jump Over (24/20)
-Rest 3:00-
21-15-9
Calorie Bike
Deadlift (225/155)
TARGET SCORE:
Target Time each set: 7 Minutes
STIMULUS:
This workout is all about consistency. Consistent pace on the machines especially!
WORKOUT STRATEGY & FLOW:
Hold a moderate pace on the ski erg/rower and bike throughout the workout.
Burpee box jump overs should be kept at a consistent pace. A step down/step up burpee is a good idea!
Smart sets Squat Cleans/Deadlifts from the beginning!
Accessory Work
Metcon (No Measure)
3 rounds:
12 Front Rack Step ups R/L
Max Set Pushups
*Rest until recovered b/t sets
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