Astounded

Crossfit North Cloud – CrossFit

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Warm-up

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Warm-up (No Measure)

2 Sets:

20/14 Calorie Bike

10 Single Arm Dumbbell Power Cleans (moderate) (Each side)

5 Spiderman Lunge Stretch (each side)

5 Burpees

5 box jump overs( start low and increase height each round)

Metcon

Metcon (Time)

Complete For Time:

40/32 Calorie Assault Bike

5 Rounds

5 Power Cleans (155/105)

5 Burpee Box Jump-Overs (24/20)

-into-

32/24 Calorie Assault Bike

4 Rounds

4 Power Cleans (185/125)

4 Burpee Box Jump-Overs (24/20)

-into-

24/18 Calorie Assault Bike

3 Rounds

3 Power Cleans (205/135)

3 Burpee Box Jump-Overs (24/20)
Rx+:

For Time:

50/40 Calorie Assault Bike

5 Rounds

5 Power Cleans (185/135)

5 Burpee Box Get Overs (48/40)

-into-

40/32 Calorie Assault Bike

4 Rounds

4 Power Cleans (205/145)

4 Burpee Box Get Overs (48/40)

-into-

30/24 Calorie Assault Bike

3 Rounds

3 Power Cleans (225/155)

3 Burpee Box Get Overs (48/40)

TARGET SCORE

• Target Time: sub 20 minutes

• Time Cap: 25 minutes

STIMULUS and GOALS

• Stimulus on workout is moderate pacing. You should find a steady pace for all movements and maintain that pace across rounds.

• Workout is going to be a grinder. No rest between, just embrace the suck and make sure you place weights on the side of the bar (not behind).

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