Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
10x Redband Pullaparts
Then…
200M Run
15 Cossack Squats (each direction)
10 Double DB/KB Strict Press
5 Inchworms
Metcon
Metcon (Time)
Complete, for time:
4 rounds:
400m run
40 Air Squats
-Straight into-
3 Rounds
300m Run
30 Push Ups
-Straight into-
2 Rounds
200m Run
20 Strict Pull Ups
Rx+:
*If you have a 20/14 vest, wear it
TARGET SCORE
Target Time: Sub 25 minutes
Time Cap: 35 minutes
STIMULUS
This workout is a longer time domain/endurance workout.
Don’t go out too hard, but at a moderate pace and try to maintain that throughout.
WORKOUT STRATEGY & FLOW
Keep the runs at a moderate pace. Shake out the legs/arms each run and focus on maintaining your breath each run.
Aim for unbroken sets on the air squats. Hold a consistent pace and make sure to open the hips at the top of each rep.
Break up the push ups early on this one. Aim for sets of 3-5+ throughout.
Break up the strict pull ups eary. Aiming for 2-3+ reps per set throughout.
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