Crossfit North Cloud – CrossFit
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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