Rocket Man

Crossfit North Cloud – CrossFit

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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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