Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-Then-
2 Rounds:
200 M. Run
20 Alternating Leg V-Ups
10 Upright Rows
1:00 Handstand Hold
Metcon
Metcon (Time)
Complete For Time:
50 GHD/AbMat Sit Up
5 Rope Climb
50 Handstand Push Up
50 GHD/AbMat Sit Up
5 Rope Climb
Rx+:
Complete For Time:
50 GHD/AbMat Sit Up
5 Legless Rope Climb
50 Strict Handstand Push Up
50 GHD/AbMat Sit Up
5 Legless Rope Climb
TARGET SCORE
Target Time: 15 Minutes
STIMULUS
High reps gymnastics trying to be smart with manageable sets on everything. This will be all upper body muscular endurance.
WORKOUT STRATEGY & FLOW
GHDs/Situps: Aim in as big of sets as you can
Rope Climb: Be smart, manage your rest and make sure you are ready.
Handstand push ups: Come out with a big set and then push to right before failure.
Accessory Work
Metcon (No Measure)
3 Rounds:
10/10 Split Stance RDL
10/10 Single Arm Kettlebell Rack Split Squat
1:00 Active Goblet Squat Hold
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