Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete 2 Rounds of:
15/12 Calorie Ski
10 Ring Rows
5 Inchworms
:30 Static Bar Hang
Metcon
Metcon (Time)
With a partner, partitioning reps as desired, complete 4 Rounds for Time of:
60/50/40 Calorie Row
50 Alt. DB Snatch (50/35)
50 Toes-to-Bar
50 DB Front Rack Walking Lunge (50/35)
TARGET SCORE
Target Time each set: 8-10 Minutes
WORKOUT STRATEGY & FLOW
Row pace: This should be where you row pretty hard, not a relaxed pace.
DB Snatch: Sets of 10 or more
Toes-to-bar: Try to keep in sets of 5 or more. Should be completed in less than 3 minutes.
Lunges: These are best done in sets of 10 or more.
Cool Down
3:00 Walk
1:00 barbell calf smash R/L
2:00 goblet squat stretch with kettlebell on knee (focusing stretch on calf) R/L
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