Who Can It Be Now?

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Hip Mobility 3-5 Minutes

Then…

2 Rounds of:

12/9 calorie bike (build intensity as you go)

8 Upright Rows/Arm

16 Cossack Squats

24 Plate Hops

Weightlifting

Snatch Balance (3,2,2,1,1,1)

Snatch Balance for load:

*Focus on speed and upright torso position in the catch

Metcon

Metcon (Time)

Complete For Time:

Buy-In: 40/30 Calorie Assault Bike

into…

5 Rounds:

15 Wallballs (20/14)

45 Double Unders
TARGET SCORE

Time cap: 15 Minutes

STIMULUS and GOALS

This workout has two parts in it. Starts with a smooth, controlled bike and then is 5 rounds of shut your eyes and keep moving!

We want to stay relaxed on the bike and flip the switch to push the pace on final part.

WORKOUT STRATEGY & FLOW

Assault Bike: First bike should be approached at a 70-75% effort keeping in mind the amount of work that is coming up. The last 5 calorie should be winding down to get the heart rate relaxed before stepping off.

Wall Ball: Go for unbroken here throughout. Gather yourself before picking up the ball if needed. Utilize the bounce to keep the wall balls fast out of the bottom.

Double Unders: We prefer unbroken here as well. Focus on quick wrist flicks and controlling your breathing.

Cool Down

2:00 pigeon pose R/L

2:00 Couch Stretch R/L

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