Mississippi Queen

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

then…

3 Sets:

1:00 Bike

11 AbMat Situps

9 Hang Cleans (Empty Bar)

7 Inchworms

5 Strict Pullups

Accessory Work

Metcon (No Measure)

Complete 3 Sets of:

1:00 Side Plank Right

20 Supermans

1:00 Side Plank Left

20 Alternating V Ups

Metcon

Metcon (Time)

Complete the following for time:

42/36 Calorie Row

30/24 Calorie Bike

18 Hang Power Cleans (155/105)
TARGET SCORE

Target time: Sub 7 minutes

STIMULUS and GOALS:

-GO FAST, this is a short time domain!

-This workout is a straight up sprint.

WORKOUT STRATEGY & Row/Bike- These should each aim to be under 2:30 per machine.

Hang cleans- Go for quick sets, your heartrate will be high but sellout and hold on to the bar.

Remember time under tension is key so make sure if you are going to break on the Hang Power Clean – you set the bar down and rest rather than holding on…quick breaks and back to it!

Cool Down

2:00 walk

1:00 quad smash R/L

1:00 glute smash R/L

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