Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds of:
1:00 Easy Row
10 Single-Leg Glute Bridge (R/L)
10 Prisoner Kang Squats
10 Scorpions
10 DB Push Press
Metcon
Metcon (Time)
Complete, for time:
25/20 Calorie Row
35 Wall Balls (20/14)
-Rest 3:00-
35 Wall Balls (20/14)
50/40 Calorie Row
-Rest 3:00-
75/60 Calorie Row
35 Wall Balls (20/14)
TARGET SCORE
Target Time each set:
Set 1: 4-6 mins
Set 2: 7-9 mins
Set 3: 9-11 mins
STIMULUS
Here’s a workout where you want to work on being steady on the row and break that mental barrier on wall balls. Goal should be big, descending reps on wall balls (example: 25-15-10)
WORKOUT STRATEGY & FLOW
Row should be done at a moderate pace (70% effort). Biggest thing is not burning out and keeping the heart rate at bay.
Wall balls will only get harder so try to hit big sets of the start and then settle into small, consistent sets as fatigue hits.
Goal sets for wall balls should be 2-3 sets on each workout.
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