Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
8x :20/:10’s on Assault Bike
20 Lunge w/Twist
15 Ring Dips
10 Squat Jumps
5 Inchworms
Metcon
Metcon (Time)
In Teams of 2, complete for time in Conga Line style:
10 Sets (5 Each)
14/11 Calorie AirBike
7 Burpee Box Jump Overs (24/20)
-Rest while partner goes-
*If going individual, just rest 1:1 between rounds
Rx+:
In Teams of 2, complete for time:
Congaline style:
10 sets (5 each):
21/16 Calorie AirBike
7 Burpee Box Get Overs (48/40)
TARGET SCORE
Target Time each set: sub 2 minutes
STIMULUS
This is a classic high intensity interval with plenty of built in rest to allow us to recover and attack the next interval with similar speed. These workouts are great to build volume with intensity and be comfortable while uncomfortable.
WORKOUT STRATEGY & FLOW
Assault bike: Aim for fast pace throughout trying to get the bike done in under 1 minute each set. 500/400+ watts is what we would like.
Burpee box jump/get overs: whichever height and rep count you choose. We want you to finish all reps in 45-50 seconds or faster.
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