Anna Molly

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Banded Ankle Distraction x :60/side

Banded Hip Distraction x :60/side

Then…

2 Rounds of:

1:00 Bike

15 Barbell Strict Press

15 Prisoner Kang Squats

15 AbMAt Situps

Then…

*Warm Up to Thruster Weight

Metcon

Metcon (Time)

4 Sets:

400 Meter Run

20 Box Jump Over (24/20)

10 Thrusters (135/95)
TARGET SCORE

Target Time each set: Sub 20 Minutes

STIMULUS

This is a middle length time domain workout, not a sprint type workout.

WORKOUT STRATEGY & FLOW

Moderate pace on the run, don’t burn your legs out for the box jumps and thrusters.

Keep the box jumps at a smooth pace.

The thrusters should be completed unbroken or in two sets. Rest a few seconds before you pick up the barbell to ensure you can do them in two sets or less.

Accessory Work

Metcon (No Measure)

3 Rounds Not For Time:

10 Strict Pull Up

10 Bent Over DB Row/Arm

10 Bent Over Flys

RomWOD

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