Money In the Bank

Crossfit North Cloud – CrossFit

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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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