Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
12 Minute Clock:
1:30 Assault Bike
10 Lunge w/ Elbow to The Floor
15 Goblet Squats
20 Deadbugs
Metcon
Metcon (Time)
With a Partner, complete 3 rounds for time of:
50/40 Calorie Row
50 Hang Snatch (75/55)
50 Toes to Bar
50/40 Calorie Ski
TARGET SCORE
Target Time each set: sub 10 Minutes
STIMULUS
This workout is high volume upper body pulling and grip building with gymnastics working on building shoulder and core capacity with a high heart rate.
WORKOUT STRATEGY & FLOW
Row/Ski: let’s keep this moderate/fast.
Snatches: Go for sets of 5-10, you get to rest when your partner works.
Toes to bar: Aim for sets of 5+.
Cool Down
1:30 Adductor smash R/L
2:00 Goblet Squat stretch (Push knees out)
1:30 lat smash R/L
2:00 banded lat stretch R/L
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