Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
1:00 Row
10 Banded Monster Walks
10 Banded Lateral Sidesteps
10 Hand-Release Pushups
5 Light Goblet Tempo Squats (2 sec down + 2 sec hold in bottom + explosive up)
Metcon
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (Time)
Complete 6 Rounds for Time of:
200 M. Run
10 Thrusters (95/65)
TARGET SCORE
Target Time: Sub 15 Minutes
STIMULUS
This is a burner! Be smart on each set and push through the shoulder fatigue.
This workout will be high heart rate.
WORKOUT STRATEGY & FLOW
Shoot for unbroken reps! Use the transition from the run and thruster as your rest.
Rx+:
Thrusters (135/95)
Cool Down
2:00 Easy Bike
1:00 Adductor Smash R/L
3×1:00 V Sit Adductor Stretch R/L
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